Sea bass with sizzled ginger, chilli & spring onions

A plate of food 5:2 Diet Recipes

Preparation and cooking time

  • Prep:15 mins
  • Cook:10 mins
  • Easy
  • Serves 6

The aromas released while cooking this dish will have everyone licking their lips in anticipation

Nutrient Unit
kcal 202
fat 9g
saturates 1g
carbs 2g
sugars 1g
fibre 0g
protein 28g
salt 0.26g

Ingredients

  • 6 x sea bass fillets, about 140g/5oz each, skin on and scaled
  • about 3 tbsp sunflower oil
  • large knob of ginger, peeled and shredded into matchsticks
  • 3 garlic cloves, thinly sliced
  • 3 fat, fresh red chillies deseeded and thinly shredded
  • bunch spring onion, shredded long-ways
  • 1 tbsp soy sauce
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Method

  • STEP 1

Season 6 sea bass fillets with salt and pepper, then slash the skin 3 times.

  • STEP 2

Heat a heavy-based frying pan and add 1 tbsp sunflower oil.

  • STEP 3

Once hot, fry the sea bass fillets, skin-side down, for 5 mins or until the skin is very crisp and golden. The fish will be almost cooked through.

  • STEP 4
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Turn over, cook for another 30 seconds – 1 minute, then transfer to a serving plate and keep warm. You’ll need to fry the sea bass fillets in 2 batches.

  • STEP 5

Heat 2 tbsp sunflower oil, then fry the large knob of peeled ginger, cut into matchsticks, 3 thinly sliced garlic cloves and 3 thinly shredded red chillies for about 2 mins until golden.

  • STEP 6
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Lemony mushroom pilaf

Take off the heat and toss in the bunch of shredded spring onions. Splash the fish with 1 tbsp soy sauce and spoon over the contents of the pan.

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