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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.

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

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!

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


Tom said...


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 every meal "needs" it!! I would throughly enjoy this meal, just the way it is!!

David M. 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!

DeniseinVA 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.

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