Index Meals | Chilli-ginger pan fried seabass
Pan-fried chilli-ginger seabass, topped with crispy vegetables and served with a rainbow salad of edamame, couscous and pomegranate in a honey-lime dressing.
Puy lentils, Green lentils, Lentils, Giant couscous, Couscous, Edamame, Soy beans, Red pepper, Pomegranate, Chickpeas, Carrot, Spring onions, Baby spinach, Spinach, Rocket, Parsley, Extra-virgin olive oil, Honey, Dijon, Lime, Seabass, Sea bass, Root ginger, Red chillies, Garlic, Soy sauce, Recipe, Dairyfree, Glutenfree, Pescatarian,
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Chilli-ginger pan fried seabass

About This Recipe

Ingredients

For the salad:
1 vegetable stock cube
½ cup puy green lentils
½ cup giant couscous

1 cup shelled edamame (soy beans)
½ red pepper, finely chopped
the seeds from ½ a pomegranate
1 cup (about ½ a 
400g can) of chickpeas, rinsed and drained
1 medium carrot, peeled and grated
4 spring onions, finely chopped
2 handfuls of baby spinach, shredded
1 handful of rocket
2 tbsp pumpkin seeds
¼ cup of fresh parsley leaves, chopped

For the salad dressing:
4 tbsp extra-virgin olive oil
1 tsp clear honey
1 tsp dijon mustard
zest and juice of 1 lime

For the seabass:
4 fillets of sea bass, skin on
5cm piece of root ginger, skinned and cut into fine matchsticks
2 long red chillies, cut into matchsticks
2 cloves of garlic, thinly sliced
2 spring onions, cut into 5cm long matchsticks
soy sauce

Instructions

  1. Boil some water (about 1½ litres). Crumble in the stock cube, then add the lentils. Boil for 7 minutes, then add the giant couscous and continue to boil for another 7-8 minutes until both are tender to the bite. Drain and refresh in cold water. Shake off any excess water and put the lentil and couscous mix into a large bowl.
  2. Add the rest of the salad ingredients to the bowl and toss gently.
  3. Mix the dressing ingredients together in a small bowl and whisk with a fork until the honey has dissolved. Pour over the salad and then spoon into serving dishes.
  4. Cook the fish in a hot frying pan with a little wok oil, skin-side down, for 5 minutes until almost cooked through. Flip it over and cook the other side for 30 seconds, then remove from the pan and set aside on some kitchen paper.
  5. Fry the ginger, chilli and garlic for 2 minutes, then add the spring onions, stir for a moment and remove from the heat. Place the cooked fish on top of the salad, sprinkle a little soy sauce over the fish and then top with the fried vegetables. Serve immediately.
Category
Dairy-free, Gluten-free
Tags
Baby spinach, Carrot, Chickpeas, Couscous, Dijon, Edamame, Extra-virgin olive oil, Garlic, Giant couscous, Green lentils, Honey, Lentils, Lime, Parsley, Pomegranate, Puy lentils, Recipe, Red chillies, Red pepper, Rocket, Root ginger, Sea bass, Seabass, Soy beans, Soy sauce, Spinach, Spring onions