Healthy and low-fat, this tasty sea bass dish is packed with nutrition and flavour from superfood beetroot to zingy lime.
- 4tbsp light olive oil
- 4-6 sea-bass fillets
- Salt and freshly ground black pepper
- 250g (8oz) cooked beetroot, chopped
- 6 spring onions, sliced
- Zested rind and juice of 2 limes
- 2tbsp freshly chopped mint
- Heat 2tbsp olive oil in a frying pan. Season the flesh of the sea bass and then fry it, skin-side down, in 2 batches, if necessary. Use spatulas to press the fish down flat and cook for 3-5 mins, until the skin starts to go crispy, then turn it over and cook for a further 3-5 mins, or until the fish is cooked through. Remove the fish from the pan and keep it warm.
- Clean the pan and add the remaining oil to it and heat it. Add the beetroot and cook it over a medium heat for about 3-4 mins, stirring it regularly, until it’s warmed through. Add the spring onion and lime rind and juice and warm through.
- Stir in the mint and season to taste just before serving. Arrange 2 sea-bass fillets on each plate and spoon the beetroot salsa over and serve immediately, with slices of lime. (Not suitable for freezing).
Another tip from Sue: If buying fresh, raw beetroot, wash it and leave it whole. Steam or boil for 45 mins-1 hr, or until the flesh feels tender when pierced with a skewer. Leave it to cool and peel.About beetroot: Red beetroot is high in natural sugar, which helps to preserve it throughout the winter. It contains high levels of betanins (deep-red food colourings), which are sometimes extracted and added to products such as jams and jellies.Nutritional values are for maximum number of servingsFeature: Sue McMahon. Photos: Simon Pask. Props stylist: Sue Radcliffe
Nutritional information per portion
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.