Pan-fried Sea Bass with Green Salad and Sweet-and-Sour Dressing

pan-fried-sea-bass-green-health-protein-salad-spry
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  • Yield: 4 servings

Ingredients

-- ½ cup all-purpose flour
-- ½ teaspoon each sea salt and freshly ground white pepper
-- 4 firm sea bass fillets
-- 3 tablespoons sunflower oil
-- lime wedges, to serve
-- 1/4 Savoy cabbage, shredded
-- 20 snow peas, finely sliced
-- 2 large fresh red chiles, seeded and sliced diagonally
-- 1 tablespoon cilantro leaves
-- 12 fresh mint leaves
-- 4 shallots, finely sliced
-- zest of 1 lime
-- 1 tablespoon sugar
-- 2 tablespoons water
-- 2 tablespoons fish sauce (nam pla)
-- 2 tablespoons lime juice

Instructions

 

1 Mix together the flour, salt, and pepper in a bowl and use to coat the skin side of the fish fillets. Heat the oil in a large non-stick frying pan over medium to high heat. Add the fish, skin-side down, and cook for 6 minutes. Turn over, remove the pan from the heat, and allow the fish to cook in the residual heat of the pan for 1 minute until the fish is cooked.

2 Meanwhile, make the salad. In a pan of lightly salted boiling water, cook the cabbage and snow peas together for 2 minutes. Drain and set aside. Into a large bowl, mix the chiles, cilantro, mint, and shallots, then stir in the cabbage and snow peas and the lime zest.

3 To make the dressing, stir the sugar and water in a small pan over low heat until the sugar has dissolved. Remove from the heat, add the fish sauce and lime juice, and stir to combine.

4 Serve the fish on top of the salad, drizzle some sweet-and-sour dressing over the top, and accompany with lime wedges.

From The Essential Diabetes Cookbook: Good Healthy Eating From Around the World by Antony Worrall Thompson.

Nutritional Info *per serving

  • Calories 326
  • Fat 15.5
  • Saturated Fat 2.1
  • Sodium 933
  • Carbohydrate 14.8
  • Fiber 1.9
  • Sugars 2.9
  • Protein 32.7