My OH isn’t this biggest fan of fish (not that you would know the amount I make him eat it!) but we have recently discovered that he has a particular liking for seabass (after the revelation that was my Minted Pea and Seabass Risotto). As a result I thought that, to keep him interested, I would come up with another seabass dish to take his fancy.
This is a great dish as it takes less than 20 minutes to make and plate up and most of the ingredients you will probably have in your fridge/store cupboard anyway. The whole dish is bursting with flavour and since its only 4sp you still have enough points left over to add some new potatoes to it if you fancy.
If you fancy watching a short video tutorial for this recipe, head to the very bottom of the page!
Baked Seabass with Roasted Peppers and Feta
Serves 2 = 4sp per person (6sp with new potatoes)(Flex)
2 x 90g boneless seabass fillets, raw
¼ tsp paprika and crushed chillies
2 roasted red peppers (30g), sliced
2 spring onions, sliced
40g light feta cheese, roughly cubed
1 slice of stale bread (preferably a crust or bun weighing no more than 20g), toasted and whizzed into breadcrumbs
2 garlic cloves, finely chopped
1 tsp olive oil
Handful of fresh parsley, roughly chopped
½ tsp oregano
Bag of salad leaves
Small pack of green beans
1 courgette, peeled into strips
200g new potatoes, halved (optional – add an extra 2sp per person)
Pre heat the oven to 200c. Pop the potatoes on the boil if you are having them.
Take a baking dish, spray with 1kal and lay the fish inside. Sprinkle the paprika, crushed chillies and lemon zest over the fish and season.
Next sprinkle the roasted peppers, spring onions and feta over the fish.
In a bowl combine the breadcrumbs, garlic, oil, parsley and oregano. Mix well. Top the fish with the breadcrumb mixture.
Pop in the oven, uncovered for 12-15 minutes until the fish is cooked through and the breadcrumbs are golden.
While the fish is cooking take a non metallic bowl, add 2 tbsp cold water and the green beans. Pop in the microwave for 1-2 minutes until soft. Drain the water and add the salad leaves and courgette strips to the beans and toss together. Add the juice of ½ the lemon and toss again. Split between 2 plates and top with the baked fish and toppings.
Serve with a side of new potatoes, finished with salt and pepper and a final squeeze of lemon.