Sea Bass is a great fish for hitting your NHS recommended target of eating fish twice a week. It is both high in protein and contains Omega-3 fatty acids, which help with heart and brain function... and it tastes great too!
This tray bake recipe requires very little skill, yet is packed with flavour and can feed the whole family at tea time.
If you haven't already make sure to get our market fresh Sea Bass Fillets for this recipe!
Prep time: 20 minutes
Cooking time: 40 minutes
Skill level: Easy
Serves: 4
Ingredients:
4x skin-on sea bass fillets
3 red peppers, de-seeded and cut into chunks
250g vine cherry tomatoes
1 red onion chopped
2tbsp olive oil
100ml dry white wine
15 green olives, pitted
3 garlic cloves, finely chopped
2tbsp, toasted pine nuts
zest of 1 lemon and juice of half, plus wedges to serve
handful basil leaves chopped
fresh coriander leaves chopped
4tbsp plain low-fat yoghurt
4 folded flatbreads, warmed to serve
Method:
1 Pre-heat the oven to 180°C/fan 160°C/gas mark 4.
2. Toss the red peppers, tomatoes and onion in a roasting tin with theoil, and season with salt and pepper. Roast for around 30 minutes. Halfway through the cooking, add the white wine and olives, and toss the vegetables together.
3. Remove the tray from the oven. Arrange the sea bass, skin-side up, in the tray and top with the garlic. Bake for 5-6 minutes until almost cooked through.
4. Pre-heat the grill to high and pop the tray under the grill for 2-3 minutes to crisp up the skin.
5. Scatter the fish with the pine nuts, lemon zest, basil and coriander and a pinch of pepper.
6. Mix the yoghurt with the lemon juice.
7. Serve the fish with the yoghurt, flatbreads and a squeeze of lemon juice.
Approx. Nutritional information per serving:
Calories: 668kcal
Fat: 33.2g
Saturates: 5.6g
Carbs: 44g
Sugars: 13.3g
Fibre: 7g
Protein: 43.6g
Salt: 1.3g