Mango Chutney Glazed Sea Bass With Tikka Spiced Rice & Courgette

Designed by chefs for a balanced lifestyle, this Mango Chutney Glazed Sea Bass hits the spot. Combining tikka masala and mango chutney, delicate sea bass is the perfect fish to soak up these Indian inspired flavours.

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Preheat your oven to 220°C/200°C fan/gas mark 7. Peel and grate the garlic (or use a garlic press). Trim the courgette, then quarter lengthways. Chop widthways into 1cm chunks.

Step 2

Heat a drizzle of oil in a large saucepan on medium heat. Once hot, add the garlic and stir-fry until fragrant, 1 min. Stir in the rice, veg stock paste and the tikka masala paste. Cook until coated, 1 min. Pour in the 550ml water for the rice

Step 3

Bring the rice pan to the boil, then turn the heat down to medium and cover with the lid. Leave the rice to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).

Step 4

Lay the sea bass, skin-side down, onto a lined baking tray. Sprinkle the curry powder and drizzle the mango chutney over the flesh of each fillet. Using the back of a spoon, spread everything across the flesh. Season with salt and pepper. Bake the fish on the middle shelf of your oven for 10-15 mins.

Step 5

Meanwhile, heat a drizzle of oil in a large frying pan on high heat. When hot, add the courgette and cook until charred, 6-8 mins total. Turn only every couple of mins. Once cooked, season with salt and pepper, then transfer the courgette to a bowl.

Step 6

Once the rice is cooked, fluff it up with a fork. Stir through the cooked courgette. Season to taste with salt and pepper. Serve the rice in bowls and top with the glazed sea bass to finish. Enjoy!