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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.
Dinner
Fish
Seafood
Spicy
Caribbean
Estimated Nutrition
Calories
632.1
kcal / serving
2528.4 kcal total
Carbs
65.3
g
per serving
261.2 g total
Fat
29.1
g
per serving
116.2 g total
Protein
29.7
g
per serving
118.8 g total
Cook Time
20
minutes
Serves
4
people
Dietary
Vegetarian
Vegan
Dairy Free
Gluten Free
Ingredients
CondimentsSauces
1
tsp
Worcestershire Sauce
Dairy
30
g
Butter
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
2
tbsp
Vegetable Oil
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
Onion
2
piece
Tomato
cut into 2cm cubes
2
piece
Spring Onion
trimmed, chopped
1
piece
Scotch Bonnet Chilli
seeds removed, sliced
Method
1
Blend lime juice, herbs, spices, Worcestershire sauce, chilli, spring onions, and half the olive oil until smooth.
2
Marinate sea bass fillets in a dish for 15-20 minutes in the fridge.
3
Slice polenta into four pieces and dredge in seasoned flour.
4
Fry polenta in vegetable oil with thyme leaves for 2 minutes per side until golden.
5
Sauté okra, onion, garlic, and thyme in butter for 5 minutes until softened.
6
Fry sea bass fillets skin-side down in vegetable oil for 2 minutes until crisp.
7
Turn fillets and fry for 2 more minutes until cooked through.
8
Sauté tomatoes, spring onions, and chilli in vegetable oil for 4 minutes.
9
Add lime juice and seasoning to the tomato mixture.
10
Serve fish drizzled with olive oil alongside polenta, okra, and salsa.