30 March 2013

Baked Sea Bass with Spicy Lentils and Ribboned Courgette Salad




When I'm back from Edinburgh and cooking suppers at home, I jump at the chance to make something tasty and healthy that isn't full of carbs and salt like the canteen food!
I've also been on a bit of a mission to try and cook with more varieties of fish than I'm used to cooking with. A lot of us tend to cook with overfished varieties because we are set in our ways and unaware of just how many other delicious fish there are readily available. 
I think that the best way of cooking the most flavoursome and tender fish is to bake it wrapped in foil in the oven - the juices and marinade surround the fish and leave it perfectly flaky and light.
This sea bass dish makes a delicious supper with just a few simple ingredients accompanied by an easy and fresh courgette salad and spicy lentils. 
It's the perfect supper to enjoy al fresco when spring starts to appear- unfortunately now that I'm on holiday I keep forgetting that the weather I'll be returning to at home isn't quite so inviting! 

 


Ingredients:
Spiced lentils:
400g green lentils
1 large red onion
2 big garlic cloves
3 sticks celery
1 big red chilli
1 large leek
2 carrots
2 big tomatoes
Pepper and salt
100g Chorizo
2tsp chilli powder
1tsp oregano
Baked Sea Bass:
4 sea bass fillets
salt and pepper
Zest of 1 lemon
Juice of 1 lemon
Large bunch of parsley
Olive oil

Courgette Ribbon Salad:
3 courgettes
50g pine nuts
Juice of 1 lemon
Olive oil
Small bunch of fresh parsley
Small bunch of fresh mint


Salt and pepper
Chilli flakes (optional)

Preheat the oven to 200 degrees C. 
Boil the kettle and put your lentils into a large saucepan. ( I have used lots of lentils as I wanted enough left over to enjoy for my lunches over the weekend so if you're just cooking them for supper, half the amount of all the ingredients for the lentils.) Cover with boiling water and season with salt. Boil for 10 mins and then continue to simmer for a further 30-35.

After you have put your lentils on to boil, prepare your fish. In an oven-proof dish, line the bottom with tin foil and lay your sea bass fillets side by side. Season with salt and pepper and drizzle with the olive oil and lemon juice. Grate over the lemon zest and scatter the fish with the finely chopped parsley. Bake in the oven for 25-30 mins until cooked through but still tender.

To make the lentils:
In a large frying pan, heat a large glug of olive oil. Chop your red onion in a food processor into small pieces and add to the frying pan with the crushed garlic. Turn the heat down and fry the onion and garlic for 5 mins. You want the onions to become tender but not to brown too much.
Next add the celery, chilli, leek, carrots and tomatoes to the food processor and blitz until small pieces. Add these to the frying pan and season with salt and pepper. Cook for a further 10 minutes and then add the chilli powder and oregano. Turn the heat up slightly and continue cooking until the vegetables become soft and the chilli flavour has intensified. In a separate frying pan, fry the chorizo in a little olive oil until crisp. Add the chorizo to the veg mixture. 

Once the lentils are cooked (they should be soft but still with a slight bite) drain them and mix into the veg mixture. 

Serve straight away onto warm plates. 




The courgette salad recipe is taken from http://www.goodhousekeeping.co.uk/food/recipes/ribboned-courgette-salad



5 comments:

  1. Love this! Definitely putting this on my list of recipes to try for the diet! It looks incredible :) xxx

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  2. This looks so so good! I love fish for any meal...sounds weird, i know :)

    perpetualnomming.blogspot.com

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    Replies
    1. thank you! I love fish too, especially for a light supper! There's so many varieties of fish I'm still yet to try! x

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  3. This looks incredible! Definitely need to try this. Have followed your blog so will let you know how the recipes go!!

    Lovely meeting you today!

    Best,
    Reena

    http://lifestyleenthusiast.wordpress.com/

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    Replies
    1. Thank you! It was lovely to meet you too! I can't wait to check out your blog too and to follow your travelling adventures in the summer! Katie x

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Thank you so much for taking the time to comment. It's really appreciated and lovely to hear some feedback. Katie x