Baked Fish with Salad or Vegetables
Sea Bass is a white fish, lean and rich in protein and minerals. They are farmed fish. A small one cost me €6 in Dunnes Stores and a large one cost me €10 at my fishmongers. The large one can be split between 2 people. They yield 200g to 350g or more of beautiful fish and are easy to prepare. The fishmonger will gut it, removing the head the tail and all you the to do is wash and bake.
I feel like I am on holiday when I eat fish whole!
You can make the ratatouille with or without a jar of sauce. Both options included in the videos.
Lunch Serving 100g fish: 14g Carb 303 Kcals Protein: 24g Fat: 17g Fibre 5g
Dinner Serving 200g fish: 14g Carb 471 Kcals Protein: 44g Fat: 27g Fibre 5g
Ingredients
Lunch: a small Sea Bass between 2 (100g each)
Dinner: a large seabags between 2 (200g each)
Ratatouille ( 1 serving)
4g, 1 tsp olive oil
60g, half a courgette
50g, 1/4 of a green pepper,
50g, 1/4 of a red pepper,
25g, half a small onion
1 garlic clove
handful fresh parsley
85g, 1/4 of a 35og jar of Lloyd Grossman Tomato & Chilli sauce
Method
- pre-Heat the oven to 180
- The fishmonger will have gutted and cleaned the fish.
- I put the fish under a cold running tap and washed it then dried it with kitchen paper. Make a few cuts on the outer skin. Then rub olive oil onto the skin of the fish, stick a few think slices of lemon into the cuts you have made and place on an oiled baking tray.
- Bake for 20 minutes. Switch the oven to grill and grill for 3 to 5 mins to slightly brown the skin.
- When you serve it, the skin comes away easily as does the bone from the centre, just lift it away. Eat it as a sharing plate with the bigger fish.
- You will get other bones as you eat the meat but the benefit of this is that it slows down fast eaters. 🙂
- Serve with a fresh salad or steamed veg.
Ratatouille
Sauce the oil in a large frying pan
Chop all the veg and add to the pan, put a lid on and let them gentle soften on a low heat while the fish cooks
When the fish is ready and grilling, add the sauce to the pan and heat it through.
