Sea bass is an excellent source of protein and selenium, which our body depends on to produce antioxidants and essential omega-3 fatty acids needed in lowering blood pressure and reducing levels of cholesterol. What's more, it is also low in calories. Now, that's healthy indulgence in every bite!
Ingredients (serves 4)
1 pack Chilean seabass fillets (approx. 500-600 grams)
250g cherry tomatoes, cut in half
6 tbsp olive oil (divided into 3)
100 g sliced white onion
3 sticks celery, sliced
1/2 tsp cumin
2 garlic cloves, finely chopped
*3 cups red rice, cooked (or 1 cup cooked quinoa)
40g Gerald aromatic dill, chopped
50g pine nuts, toasted
1 chicken or vegetable bouillon cube (diluted in 6 tbsp hot water)
Salt and pepper
Optional for garnishing, balsamic glaze
1. Before cooking ,prepare sea bass by scoring the skin, cutting into the flesh slightly, 5 or 6 times at about 1 cm intervals. Set aside.
2. Heat oven to 180 °C. Put the tomatoes on a baking sheet and drizzle with 2 tbsp olive oil and some salt and pepper. Roast for 15 mins, remove and set aside.
3. Heat 2 tbsp olive oil in a large pan. Add the onion, celery, cumin and garlic, then season to taste. Fry on a medium heat for 10 mins until golden. Add the rice, dill, diluted bouillon cubes and pine nuts. Gently stir through for 5 minutes. Turn off heat.
4. Season the fish with a little salt and pepper just before cooking. Heat the frying pan until very hot, then add 2 tbsp olive oil. Lay the fish fillets in the pan, skin-side down. As soon as it goes in, press each fillet down with your fingers or a fish spatula to stop it from curling up. Reduce the heat to medium, then leave the fish to cook for 3-4 mins, undisturbed, until you can see that the flesh has cooked two-thirds of the way up and the skin is crisp and brown.
5. Flip the fillets over, then fry on the flesh side for about 2 mins until just done, basting the skin with the oil in the pan as it cooks. Turn off heat. Leave to rest and baste with the hot oil and juices from the pan.
6. For plating, place rice pilaf with dill on a plate, top with sea bass fillet. Add roasted tomatoes. For garnishing, sprinkle some dill or some balsamic glaze.