Spiced sea bass with fresh mint chutney

Spiced sea bass with fresh mint chutney

A beautiful fish dish that’s as nutritious as it is delicious. The fragrant mixture of ground spices in the garam masala add a mouth-watering and aromatic flavour to this recipe.

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Gluten free1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare20 mins
  • Cook10 mins
  • Total time30 mins

Ingredients

  • 2 180g packs Waitrose 2 Boneless Sea Bass Fillets
  • 1 tsp Cooks' Ingredients Garam Masala
  • 2 pinch ground turmeric
  • 2 pinch ground coriander
  • 2 pinch ground cumin
  • 2 pinch ground ginger
  • 2 tbsp oil
  • 2 small knobs butter
  • Brown basmati rice, to serve
  • Tenderstem broccoli, to serve

FOR THE MINT CHUTNEY

  • 2 tsp fresh ginger, grated
  • 4 tbsp cucumber, finely chopped
  • 4 tbsp mint, finely chopped
  • 150g tub low-fat natural yogurt
  • 2 tsp sugar

Method

  1. Using a sharp knife, slash the skin of each sea bass fillet three times.

  2. In a small bowl, mix the garam masala with the turmeric, coriander, cumin and ground ginger. Sprinkle both sides of the fish fillets with the spice rub, pressing it in lightly with your hands. Set aside.

  3. In a small serving bowl, mix together the ingredients for the chutney with a pinch of salt.

  4. Heat the oil and the butter in a large, non-stick frying pan. When sizzling and hot, fry the fish fillets, skin side down, for 3 minutes until the skins are crisp (cook in two batches if your pan isn’t big enough for all the fish). Turn the fillets and cook for a further 2-3 minutes until cooked through. Keep warm.

  5. Serve with the mint chutney, brown rice, cooked broccoli (or a green salad), and lemon wedges to squeeze over the fish.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,957kJ/ 465kcals

Fat

13g

Saturated Fat

3.4g

Carbohydrates

56g

Sugars

7.5g

Fibre

4.9g

Protein

28g

Salt

0.3g

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