By Olivia Ci
Speedy crispy skin sea bass with super greens
I love a fish dinner and this recipe combines the most lustrous green sauce with fibre rich beans for a healthy and delicious dinner. It’s actually really quick to whip up too making this suitable for midweek. If you dont like fish use any protein such as chicken or tofu.
Updated at: Mon, 19 Feb 2024 18:13:52 GMT
Nutrition balance score
Great
Glycemic Index
38
Low
Glycemic Load
15
Moderate
Nutrition per serving
Calories478.3 kcal (24%)
Total Fat16.9 g (24%)
Carbs37.7 g (14%)
Sugars7.8 g (9%)
Protein39.1 g (78%)
Sodium559.4 mg (28%)
Fiber15 g (54%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Sauté the leeks with a little salt and olive oil until softened. Add in the drained tin of beans, peas and the 100ml chicken stock.
Step 2
Blend the sauce until smooth, season with salt and pepper to taste.
Step 3
Add the green sauce to the bean mix to warm through stirring constantly but dont let it boil. It may thicken up too much, if so just loosen with chicken stock to make more brothy.
Step 4
Dry the sea bass well, pop skin side down in a cold oiled non stick pan and bring up to a medium heat. Cook skin side down with a lid over the pan for 3 minutes, flip then turn off the heat and leave to cook in the residual heat for 30 seconds.
Step 5
Portion up the beans with 1 sea bass fillet and finish with a grating of parmesan and lemon zest.
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