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A really quick and easy fish recipe using fresh or frozen sea bass fillets, on a bed of couscous with broccoli, pine nuts, lemon and mint.
Serves: 2
Prep time: 10 mins
Cooking time: 10 mins
Total time: 20 mins
Skill level: Easy peasy
Costs:Mid-price

 

Ingredients

 

    • 125g (4oz) tenderstem broccoli, stalks split

 

    • 100g (3½ oz) couscous

 

    • 4 sea bass fillets

 

    • 2tbsp olive oil

 

    • 1 small red onion, peeled and finely chopped

 

    • 2tbsp pine nuts, toasted

 

    • 1 lime or lemon, zest and juice

 

    • Handful of fresh mint leaves

 

 

Method

 

 

    1. Put the broccoli into a pan. Pour in 300ml (/* Style Definitions */ table.MsoNormalTable {mso-style-name:”Table Normal”; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:””; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin:0cm; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:11.0pt; font-family:”Calibri”,”sans-serif”; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:”Times New Roman”; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:”Times New Roman”; mso-bidi-theme-font:minor-bidi;}½ pint) boiling water. Bring to the boil, then simmer for 2 mins.

 

    1. Add the couscous and turn off the heat.

 

    1. Brush the sea bass fillets with a little of the oil and pan fry for 2 mins each side.

 

    1. Stir the chopped onion, pine nuts, lime or lemon zest and juice, rest of the oil and torn mint leaves into the couscous. Serve with the sea bass fillets on top.

 

 

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.