Pan-fried Fillets of Sea Bass with Tomato and Lime Salsa and Cou-cou

Marinated sea bass fillets served with fried polenta, sautéed okra, and a spicy tomato lime salsa.

Estimated Nutrition

Per Serving Total
Calories 632.1 kcals 2528.4 kcals
Carbohydrates 65.3 grams 261.2 grams
Fat 29.1 grams 116.2 grams
Protein 29.7 grams 118.8 grams
Cook Time
20 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
Dairy
30
g
Fruits
2
piece
Lime
juice only
1
piece
Lime
juice only
GrainsCereals
800
g
Polenta
ready-made
100
g
Plain Flour
to coat
NutsSeeds
2
tbsp
Coriander
fresh leaves, chopped
3
sprig
Parsley
fresh
5
sprig
Thyme
fresh, leaves only
0.5
tsp
Allspice
ground
1
1
Salt
to taste
1
1
Black Pepper
freshly ground, to taste
4
sprig
Thyme
fresh, leaves only
2
piece
Garlic
chopped
OilsFats
3
tbsp
Olive Oil
plus extra to serve
1
tbsp
Vegetable Oil
for salsa
Seafood
400
g
Sea Bass
fillets
Vegetables
1
piece
Scotch Bonnet Chilli
seeds removed, roughly chopped
2
piece
Spring Onion
trimmed, finely chopped
125
g
Okra
trimmed, chopped into 2cm lengths
1
piece
2
piece
Tomato
cut into 2cm cubes
2
piece
Spring Onion
trimmed, chopped
1
piece
Scotch Bonnet Chilli
seeds removed, sliced

Steps

  • Blend lime juice, herbs, spices, Worcestershire sauce, chilli, spring onions, and half the olive oil until smooth.
  • Marinate sea bass fillets in a dish for 15-20 minutes in the fridge.
  • Slice polenta into four pieces and dredge in seasoned flour.
  • Fry polenta in vegetable oil with thyme leaves for 2 minutes per side until golden.
  • Sauté okra, onion, garlic, and thyme in butter for 5 minutes until softened.
  • Fry sea bass fillets skin-side down in vegetable oil for 2 minutes until crisp.
  • Turn fillets and fry for 2 more minutes until cooked through.
  • Sauté tomatoes, spring onions, and chilli in vegetable oil for 4 minutes.
  • Add lime juice and seasoning to the tomato mixture.
  • Serve fish drizzled with olive oil alongside polenta, okra, and salsa.