Welcome to another edition of The Celiac Scientist and in this edition, I thought I would share one of my favourite, yet simple recipes with you. My wife isn’t usually keen on fish, but she loves this dish and I’m sure you will too. It is packed with flavour and nutritional goodness. But before we delve into the culinary adventure that awaits us, let's take a moment to appreciate the star of our dish: sea bass.
Sea bass, with its delicate flavour and flaky texture, is not only a delight for the senses but also a powerhouse of nutrition. Rich in protein, sea bass provides essential amino acids that support muscle growth and repair, making it an excellent choice for those looking to maintain a healthy and active lifestyle.
But the benefits of sea bass don't stop there. This delectable fish is also a great source of omega-3 fatty acids, particularly EPA and DHA, which are known for their heart-healthy properties. By incorporating sea bass into your diet, you can help reduce the risk of cardiovascular disease and promote overall heart health.
Furthermore, sea bass is packed with vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium, all of which play key roles in supporting various bodily functions, from immune health to nerve function.
But perhaps what makes sea bass truly special is its sustainability. With increasing awareness of the importance of responsible seafood consumption, choosing sustainably sourced sea bass allows us to enjoy its culinary delights while preserving the health of our oceans and marine ecosystems.
So, as we embark on our culinary journey with pan-fried sea bass and seasoned roasted vegetables, let's celebrate not only the exquisite flavours and textures but also the nourishing benefits that this remarkable fish brings to our plates.
Without further ado, let’s get on with the recipe. If you make this dish, let me know what you think.
Ingredients
2 Sea bass fillets
250g chorizo sausage, roughly chopped
1 red onion, sliced
2 carrots, cut into 1/2” chunks
4 waxy potatoes, cut into 1/2” chunks
2 tablespoons olive oil
1 Red pepper, deseeded and chopped roughly
1 Yellow pepper, deseed and chopped roughly
1 tablespoon smoked paprika
1 teaspoon garlic granules
1/2 teaspoon onion powder
1 tablespoon all-purpose seasoning
1 can (400g) chopped tomatoes
1 tablespoon balsamic vinegar
Method
Preheat the oven to 180°C.
Place the potato, carrot, and onion onto a large flat baking sheet and drizzle with olive and mix together to coat the vegetables.
Place the vegetables in the oven and roast for 15-20 minutes. The aim is to cook the potatoes and carrots until they are just tender but not fully cooked.
In a saucepan, add the chopped tomatoes, basil and balsamic vinegar and heat slowly to reduce down to a thicker consistency. Once reduced, keep to one side.
Remove the tray of vegetables from the oven and add the chopped chorizo together with all the remaining ingredients, except the fish.
Increase the oven temperature to 200C.
Prepare a frying pan with a tablespoon of olive oil and place on a medium heat.
Add the sea bass skin-side down and fry gently for 12 minutes. Do not turn over.
While the sea bass is cooking, place the tray of vegetables and chorizo in the oven and bake for a further 10-15 minutes - stir halfway through.
Finally, add the tomato sauce and mix in thoroughly to coat the vegetables.
Return to the oven for 10 minutes. The tops of the vegetables may char, and this is fine and adds to the taste.
Once the vegetables and the fish are cooked, allow to rest for 5 minutes before serving.
Serve the sea bass on top of the roasted chorizo and vegetables. If you want an additional punch of flavour you can try adding a sweet chilli sauce on the side.
As ever, if you make this dish let me know how you get on in the comments.
Until next time!
The Celiac Scientist
I love this flavor combo- one question you mean Spanish style cured chorizo right? Not Mexican style fresh? (Since you chopped it I assumed but wanted to check!)