Sea bass with sizzled ginger, chilli & spring onions
- Jane Hornby
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Serves 6
Easy
Prep: 15 mins
Cook: 10 mins
A star rating of 4.8 out of 5.365 ratingsRate
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For a sophisticated, healthy and speedy supper, fry sea bass fillets for a few minutes with ginger, garlic, chilli and spring onions
Dairy-free
Egg-free
Healthy
High-protein
Low calorie
Nut-free
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Ingredients
Nutrition
Units:
MetricUS
-
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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Nutrition: per serving
-
kcal202
low
-
fat9g
-
saturates1g
-
carbs2g
-
sugars1g
low
-
fibre0g
-
protein28g
high
-
salt0.26g
low
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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
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
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.
RECIPE TIPS
CHINESE NEW YEAR
Fish has a very special place in the Chinese New Year menu as it symbolises abundance. Normally it would be served with the head and tail on, bringing a good beginning and end to the New Year. Here it is filleted for simplicity, but you can easily adapt the recipe if you like.
BUYING FISH
Ask your fishmonger or supermarket for line-caught fish, for a sustainable choice.
Recipe from Good Food magazine, February 2007
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A star rating of 4.8 out of 5.365 ratings
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