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Monday, 4 April 2016

Sea bass with asparagus, broad beans and spinach


Sam Harris is Chef patron of Zucca, a modern Italian restaurant in Bermondsey, South London, where he loves to cook good Mediterranean food. I saw this springtime recipe of Sam's and definitely thought it one to share. Sea Bass with a great combination of asparagus, broad beans and spinach ... a wake-up call for the taste buds! Don't feel you have to wait 'til Friday to enjoy this fish dish.

Ingredients:
Serves Six
250 g new potatoes / swap for swede if preferred
500 g broad beans, podded
2 tbsp olive oil
1 large onion, finely chopped
1 fennel bulb, finely chopped
4 garlic cloves, finely chopped
2 courgettes, diced
450 ml tub fresh vegetable or chicken stock
350 g asparagus, trimmed and chopped into bite-sized pieces
260 g (bag) young-leaf spinach
1 tbsp finely chopped mint
6 sea bass or sea bream fillets
lemon wedges and extra-virgin olive oil to serve

Method:
1. Put the potatoes in a pan of cold salted water and bring to the boil. Simmer for 15 minutes or until tender. Drain and cool, then cut into quarters. / If using swede prepare, cut into small chunks and simmer for approx 15 minutes until tender. Drain and cool.
2. Cook the beans in boiling salted water for 2 minutes, drain and refresh in cold water, then squeeze from their skins.
3. For the vegetables, heat 2 tablespoons of olive oil in a large deep pan. Add the onion, fennel, garlic and a pinch of salt. Cook, stirring now and then, over a low heat for 20 minutes, uncovered, until the vegetables are soft and lightly golden.
4. Turn up the heat, add the courgettes and potatoes / or swede, and stir over the heat for 3-4 minutes. Add the stock, bring to the boil and simmer for 5 minutes.
5.  Add the asparagus and cook for 5 minutes. Add the broad beans, then the spinach, in batches, and stir until the spinach has wilted.
6. Remove from the heat and stir in a drizzle of extra-virgin olive oil and the mint. Season to taste.
7. Meanwhile, heat a griddle or frying pan over a high heat, season the fish and brush lightly with the remaining olive oil. Cook, skin-side down, for 2-3 minutes, turn and cook for 1-2 minutes.
8. To serve, spoon the warm vegetables on to a platter, top with the sea bass and serve with extra-virgin olive oil and lemon wedges.

Delicious ... and on a personal note my dear Dad, (90 years young!), loves the taste of sea bass, any day of the week!

Tip:
Get ahead: you can cook the vegetables a day ahead and reheat, but they will lose some of their vibrant colour ...

Recipe idea from here

All the best Jan

13 comments:

Tom said...

yummy

Jo said...

I've never tried sea bass. It's always a popular dish on Masterchef.

Debbie said...

This looks so good!! When I cook, I always add pasta or potatoes......like every meal "needs" it!! I would throughly enjoy this meal, just the way it is!!

David Gascoigne said...

Looks like a great recipe. I think I will try this. I think it would work equally well with sole.

Linda Kay said...

Just bought a bunch of asparagus and it is so good with fish!

Denise inVA said...

I was looking at the sea bass yesterday. Think I will go back and get it now :)

Carla from The River said...

Yummy! Thank you for sharing.
Carla

Crafty Green Poet said...

I really like sea bass and this looks like a great recipe

Lowcarb team member said...

Many thanks to you all for your comments ...

Tom - yes, definitely yummy

Jo - yes, this fish is popular on 'Masterchef'

Debbie - this is a great tasting meal, and I love the green vegetables used to

David - yes, I think Sole could work well

Linda - I couldn't agree more, just love asparagus and fish

Denise - sea bass is always a good buy, enjoy it soon

Carla - I just love sharing recipe ideas

'CGP' - this is a very nice recipe idea, I'm sure you would like it

Here's wishing you all a good week ahead.

All the best Jan

The Happy Whisk said...

Love potatoes. Swede ain't bad either though I love the word, rutabaga. More fun for me to say, but either way, enjoy your meals!

Lisa said...

You certainly share a good variety of recipes on your blog, I bet this one is full of flavour. And of course full of goodness!
Lisa x

Lowcarb team member said...

Hello Ivy - sea bass is great, we have ours with swede ... but many would use potatoes. It's always a personal choice taking into account any diet / health reasons etc.
Isn't rutabaga a great word!

Thanks so much for all your comments.

All the best Jan

Lowcarb team member said...

Hello Lisa - I do love sharing recipes, and we do promote using whole fresh foods as being best, although having said that sometimes it is good to keep a selection of frozen vegetables ... just in case!
Sea bass is getting more popular and it's always nice to include a fish dish in menu plans if you can.

Thanks so much for all your comments.

All the best Jan