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Sea bass in coconut cream

by Rosana McPhee
Sea bass in coconut cream

Sea bass in coconut cream

PT1H

Why not try?

Omega 3 is a type of essential fat found in oil-rich fish like salmon, tuna, halibut, algae and some plants and nut oils. These ‘good’ fatty acids are beneficial and essential in our diet. As these valuable fats are not produced naturally by the human body they need to be outsourced.

Beneficial for hearts and minds, Omega 3 normalizes and regulates cholesterol. On Fish is the Dish's websiteregistered dietitian and nutritionist Juliette Kellow reveals all you need to know about omega-3 fats, including why it’s important to have enough in our diet.

Fish and Seafood are recognised as the best natural source of Omega 3. Which fish though? I found a whole league table of the top 20 fish and seafood sources for Omega 3. You may have been as surprised as I was to discover good old fish fingers in this list!

When buying seafood I'm always sure to choose fresh, pollution-free, eco-friendly and highly sustainable sources.

Today I'm sharing a vibrant fish dish which combines the tropical taste of coconut and vegetables. All served in one pot, it makes for a healthy and colourful supper.

1
Wash, pat dry and season the sea bass with rock salt, black pepper, coriander, garlic and lime. Marinade for 30 minutes in the fridge. Pre-heat the oven to 240°C/gas mark 9
2
Meanwhile cook the parsnip, the sweet potato and the pumpkin in salted water for 3 minutes, drain and reserve
3
Pat dry the fish fillets again, scrape off the rock salt, discard any of the marinade
4
In a skillet heat the olive oil and butter, fry each fillet of fish skin-side down until crisp. Reserve
5
In a medium-large heatproof dish, line the bottom with tomato slices, chopped coriander and coconut cream. Top the layers of tomatoes with slices of fish next to each other
6
Place the cooked vegetables, okra and slices of onion around the fish. Sprinkle with the rest of the olive oil
7
Place in the oven for about 10-15 minutes to finish off cooking the fish. Keep an eye on the fish making sure it doesn't dry out. Take out the oven and let it rest for a couple of minutes
8
Top with coriander and sprig of thyme. Serve immediately
Top with coriander and sprig of thyme. Serve immediately
 

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