Tropical Sea Bass Salad

Welcome to recipe number four of my summer salad series. This one is an absolute corker. It’s very difficult to make a recipe less than £2 with fresh fish. Either; I create a very simple recipe around it, with a few affordable ingredients. Or I use frozen fish. This recipe goes with the former. Sea bass is up there with my very favourite fish. It’s meaty but light in the same breath and soaks up the flavours you combine it with so well. There’s no need to over-do those flavours too. The simple combination of lemon, parsley and garlic is a perfect example. You can pan fry with olive oil or butter but I do find that butter works a touch better with white fish.

The big challenge with fish is always making sure you don’t overcook. Whereas with chicken or other meat you can get away with it, fish is so delicate that it’s very easy to overcook. The easiest way to avoid that is buying fish with the skin still on. The skin acts as a guard against the heat, allowing it to get through to the meat a lot more slowly. In this way, the skin will get nice and crispy whilst the meat slowly cooks. Win win. Then once your skin side is a golden brown, you can flip the fish to the soft flesh side for literally 30 seconds and it’s ready to come off the heat.

As with all of the salads so far in this series, I’ve added some fruit to the dish. Fruit is such a perfect addition because of its naturally sweet, juicy and distinctive tastes. You don’t need to soak the salad in thick dressing to create a sublime bowl of salad. This of course cuts down on the saturated fat calories that you get in most dressings, without sacrificing on taste. Just like the fish, tropical fruit can be expensive fresh, so buy it canned or frozen and allow it to thaw.

 


Ingredients – Serves 2 

2 Fillets Seabass (£3.19) – I got these from @AldiUK

60g Frozen Mango & Pineapple (20p) – You can get them mixed at @asda

100g Cherry Tomatoes (21p)

120g Iceberg Lettuce (12p)

10ml Lemon Juice (2p)

5g Fresh Parsley (10p)

1 Clove Garlic (2p)

10g Salted Butter (6p)

 

Dressing

10ml Pineapple Juice (1p)

10ml Red Wine Vinegar (2p)

10ml Olive Oil (3p)

Salt & Pepper

 


Recipe

You’ll need a frying pan for the seabass and a bowl for the salad.

  1. Thaw out 60g of frozen mango and pineapple.
  2. Halve the cherry tomatoes, shred the lettuce, finely chop the parsley and the garlic.
  3. Lather the sea bass in lemon juice, parsley, garlic and a pinch of salt & pepper.
  4. On a medium to high heat, melt the butter and put the sea bass on skin down for 3 minutes. Move it around every now and again so it doesn’t stick and burn.
  5. In the mean time, combine the dressing ingredients.
  6. Pop all of the salad ingredients in bowls, top with the sea bass and drizzle with dressing. YUM!
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