Seabass & pan-fried vegetables

It’s been a while, but I’m finally back with a new recipe! A few months ago I embarked on a journey to transform my relationship with food. I wanted to feel healthier. So I’ve been trying to work more with fresh vegetables and ingredients to create more healthy dishes.

Highlight of this dish was my trip to my local fishmonger.It cost me £10 for five pieces of seabass, where as, in a super market I would have paid an average of £3 for what would’ve been half a fillet!

This dish can be eaten with seabass, or with rice if you want a vegetarian option!

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WHAT YOU NEED

For 2 people

  • 2 pieces of whole seabass
  • 1 tsp butter
  • Seasame oil
  • Salt
  • Black pepper
  • 2 garlic cloves (grated or crushed)
  • 3 bell peppers cut to medium pieces
  • 2 plantains cut diagonally (small-medium cuts)
  • 2 large onion thinly sliced
  • 1 scotch bonnet pepper

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STEPS

  1. Pre-heat the oven to 190°C (170°C fan oven)
  2. Wash the seabass, then pat it dry with a kitchen towel. Make three slashes on the fish.
  3. In a small bowl, mix the butter with a dash of salt, black pepper, and one garlic clove. Then rub into the fish.
  4. Line your oven tray with foil paper and place the fish in the oven. Cook for 20-25 minutes. (TIP: I place round cuts of onions under my fish so that it doesn’t stick to the tray. It also gives it a nice flavor. Place the onion under the head, mid-section and tail of the fish)
  5. Now chop the onions, plantains, bell peppers, garlic and scotch bonnet.
  6. Pre-heat a frying pan with sesame seed oil, or an oil of your choice. Then add the onions and wait for it to brown. Now add the garlic and scotch bonnet.
  7. Then add the plantain and stir 5-10 minutes or until the plantain starts to soften.
  8. Now add the bell peppers and stir until it softens.
  9. Take the fish out of the oven, place on a plate. Then add the vegetables.

Dinner is ready to be served!

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Thoughts?