Pan-Fried Sea Bass In Harissa Butter : Low in Carbs : Gluten Free

Goodness me! The first week of August has flown by! Has it for you?

On the menu this Friday is ?

Many may enjoy a pizza!

Perhaps some will enjoy a curry!

For me it will be fish 😋

Yes, I do enjoy fish and this recipe uses Sea bass which is a superb sweet, white, textured fish ... but a substitute fish could be halibut, cod, snapper, trout, or barrimundi ...

This super quick dinner, uses a handful of ingredients. The sea bass fillet covered in a rich spicy butter and served with tenderstem* broccoli.

Ingredients

Serves two

2 sea bass fillets
2 tbsp olive oil
30g/1oz unsalted butter
2 garlic cloves, finely grated
1 tsp coriander seeds, crushed
½ tsp cumin seeds, crushed
1 tbsp harissa paste
½ lemon
½ bunch fresh coriander, finely chopped
sea salt and freshly ground black pepper
freshly steamed Tenderstem broccoli, to serve

Method
1. Pat the sea bass dry with kitchen paper so there is no moisture on the fillets and season generously with salt and pepper.
2. Make sure you have all the rest of your ingredients ready, as it cooks so quickly.
3. Drizzle the oil into a frying pan. Put the sea bass into the cold pan, skin-side down. Put the pan over a medium–high heat. Fry for around 4–5 minutes, until the skin is crisp and golden. Turn the heat up a little and flip the fish over, frying for just a couple of minutes until cooked through and golden all over.
4. Transfer the sea bass to serving plates, then return the pan to the hob. Working quickly, add the butter, garlic, coriander seeds and cumin seeds. Cook for 1 minute then add the harissa paste, stirring together.
5. Squeeze in the juice from the lemon and remove from the heat. Stir in most of the coriander and quickly pour over the sea bass.
6. Garnish with the remaining coriander and serve immediately with the Tenderstem broccoli.

Recipe tip
Make sure you have all the ingredients ready when you start to cook the sea bass as it cooks so quickly.

Each serving provides

19g protein, 1.8g carbohydrate (of which 1.1g sugars), 34g fat (of which 12g saturates), 1.3g fibre and 1.1g salt.

From idea seen here

What is harissa paste

It is a fiery North African paste that is orangey-red in colour. It’s a mixture of peppers, dried red chillies, garlic, caraway seeds, ground cumin and coriander, tomato purée, salt and olive oil. It can be used as a condiment or as an ingredient in cooking and provides a real boost as an accompaniment to vegetables and pulses. Harissa can be bought ready-made in jars, or you can blend red chillies to create your own hot sauce, making it as fiery or as delicate as you want it to be.
More about Harissa here

What is Tenderstem broccoli?

Tenderstem broccoli is the (perfectly natural) love child of Chinese kale and broccoli, star-crossed lovers of the vegetable world.

What does Tenderstem broccoli taste like?
A bit like broccoli but way better - it has a sweet, nutty flavour, similar to asparagus, all wrapped up in a gorgeous crunch.

What is the nutritional value of Tenderstem broccoli?
Tenderstem broccoli has many nutritional benefits. It's high in folates, plus it's a good source of fibre and protein.

Does it have different names?
Yes, Bimi, broccolini, (and Tenderstem) are trademarked names for the hybrid of Chinese Kale and broccoli.

*This recipe suggestion uses Tenderstem Broccoli but this can be substituted for 'ordinary broccoli florets'.

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan