Sea Bass has to be one of my favourite fish. A really mild and delicate flavour, and light in calories – because remember, if it swims it slims!!
This recipe will be delicious any time of the year, as you can get Sea Bass quite easily in the frozen section of most supermarkets.
At 505 calories, this would make a great treat meal for a special night in, but still not going over board on the calories.
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Cajun Spiced Sea Bass with Sweet Potato and Kale Mash
- Total Time: 50 minutes
- Yield: 2 1x
Description
Delicious fish dish
Ingredients
Frylight or oil spray
250g baking potato
1 medium Sweet potato
1 garlic clove
1 lemon
1 bunch chives
2 sea bass fillets
2 tbsp Olive Oil (1 tbsp for the marinade and 1 for the dressing)
1 tbsp Cajun spice mix
100g Cavolo Nero (kale)
Instructions
- Preheat the oven to 200 degree C
- Chop the potato and sweet potato into 2cm chunks (no need to peel). Pop them onto a large baking tray. Spray with frylight (or equivalent) and season with salt and pepper. Toss them to thoroughly coat with the spray oil and seasoning. Spread out into a single layer – roast for 25-30 mins turning half way through.
- Peel and grate the garlic (careful of your fingers). Zest the lemon and finely chop the chives (Tip – use scissors for the chives). Discard any tough stalks from the Cavolo Nero.
- Drizzle 1 tbsp of olive oil on to the Sea Bass. Season with salt and half the Cajun spice mix (use less if you don’t like it too hot). Rub into both sides of the fish.
- In a small bowl, mix the remaining Cajun spice with half the chives, a pinch of the lemon zest, a squeeze of the lemon juice and 1 tbsp of olive oil. Season with salt and keep to one side for later. This is your dressing for later.
- Heat a frying pan with a few sprays of frylight on a medium heat. Stir in the Cavolo Nero until softened (4-5 mins). (Tip – add a splash of water and cover with a lid) When softened add the garlic and cook for 1 minute more. Season to taste with salt and pepper.. Transfer to a large bowl and cover to keep warm. Wipe the frying plan clean with some kitchen paper (careful it will be hot)…you will use the same pan for the fish.
- Heat your now empty frying pan on medium-high heat (no oil). Add the Sea Bass to the pan, skin-side down and cook until the skin is golden brown (2-3 mins), then turn over carefully and cook for a further 2 mins (Tip – don’t move the fish when cooking skin-side down as you won’t end up with a crispy skin). The fish is cooked when it is opaque in the middle.
- When the potatoes have cooked add them to the bowl of greens and roughly mash. Add butter if you want (but those are extra calories!!), and the remaining chives. Season to taste. Serve your mash on warmed plates, topped with the fish and a drizzle of the dressing.
Notes
If you feel there is no need for the dressing you can reduce the amount of calories. I felt there was too much dressing for my liking so I only used a tiny amount. Calories indicated are for the ingredients listed in the recipe.
- Prep Time: 15
- Cook Time: 35
Nutrition
- Calories: 505