Pan fried sea bass with couscous
Thursday, April 19, 2018. Author Matthew Kershaw
Serves 2
This impressive dish takes less than 20 minutes, so it's perfect for a busy weeknight feast. Sea bass boasts healthy fats, plenty of protein, and vitamins D and K for all-round health. The tomatoes provide a kick of lycopene, which is an important antioxidant to keep your immune system strong. Most importantly, it's delicious!
Ingredients
2 fillets sea bass (about 1/2 lb or 200gm total weight)
½ cup dried couscous (100g)
8 baby plum tomatoes, diced
1 red onion, diced
2/3 courgette (zucchini)
1 lemon
2 tsp olive oil (10ml)
Bunch fresh parsley
2 tsp chili flakes (3g or to taste)
Salt and pepper
Method
- Put the couscous into a large bowl. Season with salt and pepper, add the chili flakes and the zest of the lemon, and stir in 200ml boiling water. Set aside and let rise.
- In a frying pan, heat 1 tsp olive oil over a medium heat and add the onion and courgette/zucchini. Cook until the onion softens, then add the tomatoes for a further 3 minutes.
- Pour the contents of the frying pan into the couscous and stir in with a fork.
- Place the pan back on the heat and add the remaining oil and the sea bass, skin side down, for 4-5 minutes. While the skin is cooking, season the top with salt and pepper.
- Flip the sea bass and cook for a further 2 minutes.
- Meanwhile, roughly chop the parsley and add it to the couscous (saving a small amount) along with the juice of the lemon. Stir to combine.
- Plate up the couscous, then remove the sea bass from the pan, slice lengthways down the middle and lay one across the other atop the couscous. Sprinkle the remaining parsley on top and serve with a wedge of lemon.
Nutritional profile per serving
Calories: 386 kcals
Protein: 26g (27% of total kcals)
Carbs: 53g (55%)
Fat: 8g (18%)
