Sea Bass with a Vegetable Ensemble
Preparation time: 20 minutes
Cooking time: 30 minutes
Serves: 4
Nutrition: Per serving
Energy
448 Kcal
Fat
12g
Saturates
3.1g
Sugars
16g
Salt
0.64g
A slightly longer recipe than most as this is a complete meal including delicious side dishes but it's still quick and easy to make. Try it for a really special dinner.
Ingredients
For the fish:
- 4 sea bass fillets (1 fillet = 110g)
- 2 garlic cloves, finely chopped
- 1 onion, finely chopped
- 100ml white wine
- 1 tbsp low fat spread
- A small handful of parsley, finely chopped
- Few leaves of curly-leaf parsley, to decorate
- ½ lemon, juiced, and 4 slices to decorate
- Ground pepper
For the stuffed open mushroom:
- 4 large Portobello mushrooms
- 4 tbsp wholemeal breadcrumbs
- 20g pistachios, chopped
- 2 tbsp grated reduced-fat mozzarella
- 2 tbsp grated reduced-fat cheddar cheese
- 1 tsp olive oil + rapeseed oil spray to spritz the foil
- A small handful of parsley, finely chopped
- Ground pepper
- 250g cherry tomatoes, on the vine
For the sweet potato:
- 650g sweet potatoes (or 4 medium sized sweet potatoes), diced
- Rapeseed oil spray
- 1 tbsp finely chopped fresh rosemary (or 1.5 tsp dried rosemary)
- Ground pepper
Method
- Preheat the oven to 180°C. Prepare two baking trays, line both with foil and spritz one with rapeseed oil spray. Finely chop the garlic cloves and onion and leave aside. Then prepare the sweet potato by peeling the skin, cutting them into cubes and placing them on the non-greased tray. Spritz the sweet potatoes with rapeseed oil spray and place them in the oven for 25 minutes.
- In the meantime, in a small bowl, combine the breadcrumbs, cheese, chopped pistachios, parsley and stir with a teaspoon of olive oil and some ground pepper. Wipe the outside of the mushrooms with dry fingers (do not rinse under water as this makes the mushrooms soggy), place on the other greased baking tray with the stalks facing up. Fill the mushrooms with the breadcrumb and pistachio mixture and place in the oven for 15 minutes. After the mushrooms have been in the oven of 15 minutes, place the tomatoes in the oven next to them.
- Over a medium heat, melt half a tablespoon of low fat spread in a frying pan and cook the onions and garlic until brown and leave aside in a dish. Using the other half of the low fat spread, cook the sea bass fillets in a non stick pan, skin side down for 3 minutes. Add the squeezed lemon juice and white wine and let them cook for another few minutes. Pour the garlic and onions back into the surrounding juice, and add the chopped parsley. Turn over the fillets and cook for another 2 minutes.
- Place all the components on a plate, and decorate the sea bass with a lemon slice and few whole leaves of parsley.