Pan-fried sea bass with puttanesca sauce & celeriac chips
Posh fish and chips! Team bass with an Italian-inspired tomato sauce and serve celeriac as fries
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 35 mins
Super healthy
Freeze sauce only
- Heat 1 tbsp of the oil in a frying pan. Tip in the onion, garlic and chilli flakes and cook over a low heat for 10 mins until soft. Add the tomatoes and ¼ can of water and cook for 8 mins until thick, then stir through the capers and olives. Can be done earlier in the day and chilled.
- Meanwhile, heat oven to 220C/200C fan/ gas 7. Put the celeriac on a non-stick baking sheet. Add another 1 tbsp oil, season and mix with your hands. Spread into a thin layer and roast for 25 mins, stirring once, until golden and tender.
- Put the kale in a steamer and cook for about 5 mins until tender. When done, pop a knob of butter on top, squeeze over a little lemon juice and season.
- Heat the remaining oil in a non-stick frying pan. Season the fish fillets, then put in the pan, skin-side down. Cook for 3-4 mins until the skin is golden and the fish is almost cooked through. Turn and cook for 1-2 mins more, depending on the thickness of the fillets.
- Meanwhile, heat the sauce through, season and add the parsley. Spoon the sauce onto 2 plates, top with the fish and serve with the celeriac chips and kale.
PER SERVING
468 kcalories, protein 35g, carbohydrate 22g, fat 27 g, saturated fat 5g, fibre 9g, sugar 11g, salt 1.5 g
Recipe from Good Food magazine, January 2013.
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http://www.bbcgoodfood.com/recipes/2838665/
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Ingredients
- 3 tbsp olive oil
- 1 onion , finely chopped
- 3 garlic cloves , finely chopped
- pinch dried chilli flakes
- 400g can chopped tomatoes
- 1 tbsp small capers or 1 tbsp large capers, chopped
- 6 pitted green olives , roughly sliced
- 250g celeriac , peeled and cut into thin batons
- 200g kale , roughly chopped
- knob of butter
- squeeze lemon juice
- 2 sea bass fillets, skin lightly scored
- small handful parsley , chopped
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 35 mins
Super healthy
Freeze sauce only
Ingredients
- 3 tbsp olive oil
- 1 onion , finely chopped
- 3 garlic cloves , finely chopped
- pinch dried chilli flakes
- 400g can chopped tomatoes
- 1 tbsp small capers or 1 tbsp large capers, chopped
- 6 pitted green olives , roughly sliced
- 250g celeriac , peeled and cut into thin batons
- 200g kale , roughly chopped
- knob of butter
- squeeze lemon juice
- 2 sea bass fillets, skin lightly scored
- small handful parsley , chopped
PER SERVING
468 kcalories, protein 35g, carbohydrate 22g, fat 27 g, saturated fat 5g, fibre 9g, sugar 11g, salt 1.5 g
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02 January 2013
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