Pan-fried Sea Bass with Green Salad and Sweet-and-Sour Dressing
- Yield: 4 servings
- -- 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
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