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Crispy Asian sea bass

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Crispy Asian sea bass
Crispy Asian sea bass
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Mid-price

Essentials recipe Healthy and delicious crispy Asian sea bass is packed full of flavour thanks to the garlic, lime and red chillies. This recipe really transforms that basic cut of fish into a mouth-watering dinner. A portion of this crispy Asian sea bass works out at only 277 calories per serving and 9g fat.

Ingredients

  • 4x175g sea bass fillets
  • Cornflour, to dust
  • 2tsp groundnut oil
  • 1tbsp toasted sesame oil
  • 30g root ginger, cut into matchsticks
  • 1 red chilli, cut into matchsticks
  • Bunch of spring onions, shredded
  • 3 cloves of garlic, thinly sliced
  • 400g bok or pak choi, or choi sum
  • 4tbsp Kikkoman teriyake marinade
  • Lime wedges, to serve
  • Steamed rice, to serve

Look for Young’s Basa Fillets in the freezer aisle for a cheaper alternative to sea bass.

Method

  1. Pat the fish with kitchen paper, then dust both sides with cornflour. Heat a splash of oil in a large frying pan, then drizzle the skin on each fillet with a little more oil and add to the pan, skin-side down. Cook for 2-3 mins, turn and cook for a further min.
  2. Meanwhile, heat the sesame oil in a large wok, add the ginger, chilli and spring onion and cook for 2 mins, stirring. Add the garlic and cook for a further min, then spoon over the fish. Add the bok choi and teriyake marinade immediately to the wok, cook over a high heat for 1 min until wilted. Serve with the fish, lime wedges and steamed rice.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 277(kcal)
  • Fat 9.0g
  • Saturates 1.5g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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