– 5. Sea Bass with Sizzled Ginger & Chilli

Sea Bass on a bed of curly kale

Time – 10 mins prep – 10 mins cooking

Serves 6                                                                                                     Per portion
6 sea bass fillets, about 140g each, skin on, descaled                  (1fillet @140g one portion)
3 tbsp coconut oil                                                                                (1 tbsp for one portion)
large knob of ginger, peeled and shredded into matchsticks        (2 tbsp for one portion)
3 garlic cloves, peeled, thinly sliced                                                 (1 clove for one portion)
3 fat, fresh red chillies, deseeded and thinly shredded                 (1 chilli for one portion)
bunch spring onions, shredded length-ways                                  (3 medium onions for one portion)
1 tbsp soy sauce                                                                                    (1/5 tbsp for one portion)

Season the fish with salt and pepper, then slash the skin three times.
Heat a heavy based frying pan and add 1 tbsp oil. Once hot, fry the fish, skin side down, for 5 minutes until the skin is very crisp. The fish will be almost cooked through. Turn over, cook for another 30 seconds to 1 minute, then transfer to a serving plate and keep warm. You’ll need to fry the fish in two batches.

Heat the remaining oil, and then fry the ginger, garlic and chillies for about
2 minutes until golden. Take off the heat and toss in the spring onions.
Splash the fish with a little soy sauce and spoon over the contents of the pan.

I served this on a bed of curly kale for a low carb option, but it goes equally well with roasted vegetables, rice or noodles.

 Macronutrients per portion

  • Kcals    347
  • Fat       19
  • Cho      8
  • Pro       38

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