A healthy fish feast

Hi all, I hope you have been enjoying my healthy recipes from my ‘Nations Favourite Healthy Food’ cookbook. I have shared some lovely meat dishes so now it is time for something from the sea, and what better way to start than with a gorgeous ‘Sea Bass with Ginger and Chilli’ recipe that I just know you are all going to love. Enjoy!

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The ginger and chilli dressing is perfect for fish, but it would also taste great with some simply grilled chicken or pork or steamed pak choy, which is now grown very successfully in Ireland, believe it or not!

Method

Season the sea bass fillets with salt and pepper, then slash the skin of each one three times.

Heat a large non-stick frying pan over a medium heat and add 1 tablespoon of the rapeseed oil. Add the sea bass fillets to the pan, skin side down, and cook for 5 minutes, until the skin is crispy and golden, pressing down gently with a fish slice if the fillets begin to curl at the edges. The fish will almost be cooked at this point, so just turn it over and cook for 1 minute more. Transfer to a plate and keep warm. You will have to cook the fish in two batches to cook it correctly.

Wipe out the frying pan, then return it to the heat and add the remaining tablespoon of oil. Add the ginger, garlic and chilli and stir-fry for 2 minutes, until golden. Remove from the heat and add the spring onions and soy sauce, swirling to combine.

To serve, place the sea bass fillets on plates and spoon over the ginger and chilli dressing from the pan. Add a small mound of rice to each plate and scatter over the micro coriander.

 

Ingredients – serves 4

4 x 150g (5oz) sea bass fillets, skin on and bones removed (scaled)

2 tbsp rapeseed oil

2.5cm (1in) piece of fresh root ginger, peeled and cut into thin strips

2 garlic cloves, thinly sliced

1 red chilli, seeded and thinly sliced

2 spring onions, finely shredded lengthways

1 tbsp soy sauce

sea salt and freshly ground black pepper

steamed fragrant rice, to serve

fresh micro coriander leaves, to garnish

 

 

 

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