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Spice Crusted Sea Bass and Potato Salad

Fish is a rich source of Omega- fatty acids which play a vital role in heart health. These fatty acids can lower the levl of triglycerides in your body thereby preventing the risk of heart diseases.

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    Spring Onions 35.0 grams

    Spring Onions

    Cherry Tomatoes 50.0 grams

    Cherry Tomatoes

    Potato 125.0 grams

    Potato

    Spice Crust by Let's Cook 15.0 grams

    Spice Crust by Let's Cook

    Mustard Dressing by Let's Cook 15.0 ml

    Mustard Dressing by Let's Cook

    Sea Bass Fillets 150.0 grams

    Sea Bass Fillets


    • Time : 25.0 mins
    • |
    • Calories: 302.0 kcal
    • |
    • Protein : 33.0 g
    • |
    • Fat : 5.0 g
    • |
    • Carb. : 32.0 g
    Mise en Place
    Take the fish out of the fridge, 15 minutes before you intend to fry it. Season it with salt and pepper.

    Prepare your vegetables as follows:
    Potatoes, New; cut into quarters
    Spring onions; wash, dry and chop
    Parsley; wash, dry and chop
    Cherry Tomatoes; wash, dry and cut into halves.
    Cooking Time
    New Potatoes; wash, dry and cut in half. Cook in boiling salted water for 15 minutes or until tender.
    Coat the fish on all sides evenly with the spice crust. Heat some oil in a pan, once it’s hot enough start frying fish. Roughly 3 minutes aside on a medium flame / heat. Once the fillets are cooked and they slightly coloured on both sides, keep aside.
    Pan Roasted Tomatoes
    Pan roast the cherry tomatoes by heating a little olive oil in a pan. Season the tomatoes and put them flat side down. Cook in the pan for about 3-5 minutes or until they’re start to colour.
    Prepare the Salad
    To prepare your salad, combine the following in a large bowl; boiled potatoes, spring onions, parsley, extra virgin olive oil and the mustard dressing. Check for seasoning.