Garlic Chilli Sea Bass | Gestational Diabetes UK
Garlic Chilli Sea Bass

Spring onions, ginger, garlic and chilli give this dish Chinese-inspired flavours, this Garlic Chilli Sea Bass is super quick and easy to make but also packs great flavour.

Garlic Chilli Sea Bass

Garlic Chilli Sea Bass

Garlic Chilli Sea Bass | Gestational Diabetes UK
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Course: Main Meals
Cuisine: Chinese
Diet: Diabetic, Gluten Free, Low Fat
Keyword: Chinese, fish, Sea Bass
Free or Subscription Recipe: Free Recipe
Free from: coconut, dairy, eggs, gluten, nuts
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2 servings
Calories: 215kcal
Author: Jo Paterson

Ingredients

  • 2 fillets sea bass boneless, skin-on, scaled
  • 1 teaspoon olive oil
  • 2 cm fresh ginger peeled and sliced thinly into strips
  • 1 large red chilli seeds removed, sliced thinly into strips
  • 4 whole spring onions sliced thinly lengthways
  • 1 large clove of garlic finely chopped or crushed
  • ½ medium lime juice only
  • 2 tablespoon soy sauce
  • 1 teaspoon oyster sauce
  • a good pinch salt and ground black pepper
  • ½ teaspoon sesame seeds (optional)

Instructions

  • *Descale and **bone the sea bass fillets then season with some salt & black pepper both sides:
    *Descale the sea bass fillets by running the edge of a knife against the skin until all the scales are removed
    **Feel along the flesh of the fillet and remove any bones that protrude with tweezers
  • Heat the olive oil in a frying pan on high heat, then add the sea bass fillets, skin-side down to cook for 5 minutes or until the skin is very crisp (avoid moving the fillets around the pan whilst frying)
  • Carefully turn the sea bass fillets over to cook for 1 minute, then remove from the pan and place on a piece of kitchen towel skin-side up (this stops the skin from losing its crispiness)
  • Add the spring onion, chilli, ginger and garlic to the pan, frying for a minute or so until they become fragrant
  • Add the lime juice to deglaze the pan and stir through, then pour in the oyster sauce and soy sauce
  • Serve the sea bass fillets with stir fry vegetables and a small serving of whole wheat noodles or brown rice. Spoon over the sauce and vegetables and top with sesame seeds

Notes

This recipe uses sea bass fillets, but these can be changed for any fish of your liking. Bear in mind that larger, thicker fillets will take longer to cook.
Those with larger appetites can have 2 sea bass fillets rather than 1.

Nutrition

Calories: 215kcal | Carbohydrates: 6g | Protein: 33g | Fat: 6g | of which saturates: 1g | Fibre: 1g | of which sugars: 2g