Recipe: Sea Bass with Asian Greens

I firmly believe that if you eat a wide variety of food, which has not been mucked about with, and you heap the fruit and vegetables onto your plate, then you cannot really go far wrong with your diet?

Bit by bit for various reasons we are eating less and less animal products (this is discussion for another post) but fish is a weekly treat.   I make sure that the fish we eat is sustainable, preferably approved by the Marine Stewardship Council, for a guilt free and delicious meal.

In this easy sea bass dish, I simply fried the bass and served it on a bed of wilted greens which I had tossed in some olive oil infused with Asian spices.    Speedy, delicious and deceptively simple.  To make preparation even quicker you can make the infused oil the evening before.   I would serve this for a weekday supper, or visit the Chinese supermarket for a selection of Asian green veggies, and serve with some steamed jasmine rice and some top quality soy sauce for a slightly grander meal. Adjust spices and seasonings in the olive oil to your taste.

Like this recipe I am aiming for super speedy blog posts, so here we go.

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Sea Bass with Asian Greens

Prep Time

4 mins

Cook Time

6 mins

Total Time

10 mins

 

Sea Bass with Asian Greens great for weeknight dinners

Course: Fish, Main

Cuisine: Asian, Fish

Keyword: sea bass, seafood

Servings: 2

Calories: 502 kcal

Author: Helen Best-Shaw

Ingredients

• 2 cloves garlic - smashed
• Handful coriander - including the stalks*
• 2 dried chillies
• 2 star anise
• Few strips of lemon zest
• Slice or two of fresh ginger
• Pinch cumin
• 1/4 cup (60 ml) light olive oil
• Knob of butter
• 2 fillets of sea bass - mine were from the Saucy Fish company
• Large pile assorted greens - cabbage broccoli, pak choi, spring onions.
• Salt and Pepper to taste

Instructions

1. Place garlic, herbs and spices into a small pan and cover with the oil and gently heat.  From time to time give the solid ingredients a good bash with a wooden spoon to extract as much flavour as possible.   Once infused strain and set to one side.
2. Meanwhile shred your greens, place in a colander and pour a kettle of boiling water over them to wilt them.
3. Melt the butter and a tiny glug of oil together in a frying pan on a medium heat.  Once hot fry the sea bass skin side down for 3 minute, flip and fry for another 2 or 3 minutes.
4. Once the sea bass goes in the pan heat the remainder of the infused oil in a wok and add the greens.  Toss together for a few minutes.
5. Serve the fish on top of the greens. Garnish with a slice of lemon and some shredded spring onion.

Recipe Notes

*I often free stalks when using the leaves for something else.

Nutrition Facts

Sea Bass with Asian Greens

Amount Per Serving (2 servings)

Calories 502 Calories from Fat 360

% Daily Value*

Total Fat 40g 62%

Saturated Fat 10g 50%

Cholesterol 146mg 49%

Sodium 225mg 9%

Potassium 608mg 17%

Total Carbohydrates 5g 2%

Protein 28g 56%

Vitamin A 47.8%

Vitamin C 37.2%

Calcium 5.4%

Iron 14.4%

* Percent Daily Values are based on a 2000 calorie diet.

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Many thanks to Fish is the Dish and the Saucy Fish company for my Sea Bass.   Here is another fuss free fish recipe – Baked cod with antipasti.