TANDOORI SEA BASS WITH CUCUMBER SALAD

Name: TANDOORI SEA BASS WITH CUCUMBER SALAD
Cook time: 15 min
Total time: 15 min
Cuisine: European, Mediterranean, French
Ingredients: 1 tsp cumin seeds; salt; black pepper; pinch of smoked paprika; pinch of ground cumin; 2 x 120g sea bass fillets, skin on; drizzle of olive oil; 1/4 cucumber, chopped into 1-2cm chunks; 1 tbsp full-fat Greek yoghurt; 1 tomato, roughly chopped; 2 spring onions, finely sliced; small handful of baby spinach leaves; 20g walnuts, roughly chopped

5 steps

Cook:15min

Another recipe packed with lovely spices and loads of good nutrition. The sea bass, walnuts and olive oil will provide your body with the essential fatty acids it needs and give you loads of energy.

Updated at: Wed, 04 Oct 2023 03:49:01 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories518.3 kcal (26%)

Total Fat29 g (41%)

Carbs15.4 g (6%)

Sugars5.7 g (6%)

Protein53.1 g (106%)

Sodium1003.7 mg (50%)

Fiber5.6 g (20%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

2 x 120gsea bass fillets

skin on

olive oil

0.25cucumber

chopped into 1-2cm chunks

1 Tbspfull-fat Greek yoghurt

20gwalnuts

Instructions

Step 1

Preheat your grill to maximum.

Step 2

Put the cumin seeds in a frying pan over a medium to high heat. Dry-fry the seeds, stirring every now and then, for 1-2 minutes. Tip the seeds onto a plate and leave to cool.

Step 3

Mix 1/2 teaspoon of salt together with the paprika and cumin. Drizzle the fish fillets with olive oil and then sprinkle the spiced salt mix all over the fillets. Place the fish skin side up onto the grill pan or a baking tray and slide under the grill. Cook for 7 minutes without turning. Turn off the grill and leave the fish to rest until you're ready to eat.

Step 4

While the fish is cooking, mix together the cucumber, yoghurt, tomato, spring onions, spinach and the toasted cumin seeds. Mix in a little salt and pepper and pile up on your plate. Top the cucumber salad with the cooked fish and finish with a scattering of walnuts.

Top Tip

Step 5

Unlike most nuts, which are high in monounsaturated fatty acids, walnut oil is composed largely of polyunsaturated fatty acids. This means walnuts are a great source of those all-important omega-3 fats.