Pilaf-stuffed sea bass with sprout slaw recipe
This pilaf-stuffed sea bass with sprout slaw is a delicious dinner for one that takes just 30 minutes to make. Full of aromatic flavours, it's a dish you'll return to again and again.
See method- Serves 1
- 5 mins to prepare and 25 mins to cook
- 804 calories / serving
- Gluten-free
Ingredients
- 1 tbsp olive oil
- 1 echalion (banana) shallot, ½ finely chopped, ½ thinly sliced
- ¼ tsp ground cumin
- ¼ tsp ground coriander
- ½ x 250g pack microwave basmati rice or leftover cooked rice
- 1 tbsp chopped fresh flat-leaf parsley
- 15g dried cranberries
- ½ orange, zested and flesh chopped
- 190g pack boneless sea bass fillets
- 1 tbsp orange juice
- ½ tsp Dijon mustard
- 1 tsp white wine vinegar
- 80g Brussel sprouts, thinly sliced
- 1 tbsp pomegranate seeds
Each serving contains
- Energy
- 3370kJ 804.0kcal
- Fat
- 36g
- Saturates
- 7g
- Salt
- 1.8g
- Sugars
- 31g
of the Reference intake
Carbohydrate 71.8gProtein 47.7gFibre 11.1g
Method
- Preheat the oven to gas 6, 200°C, fan 180°C. Line a tray with baking paper.
- Heat ½ the oil in a medium saucepan, and fry the chopped shallot for 4-5 mins until softened. Add the cumin and coriander, season and cook for a further 1 min. Tip in the rice and cook for 1-2 mins until heated through. Remove from the heat then stir through the parsley, cranberries and chopped orange flesh.
- Cut 2 long pieces of twine and lay across the lined tray towards each short edge. Place 1 sea bass fillet on top, skin side down.
- Use a spoon to heap the rice filling onto the fillet, patting down with your hand if necessary. Place the other fillet on top, skin-side up, and tie each length of string tightly to secure.
- Drizzle the other ½ tbsp of oil over the fish and sprinkle with salt.
- Bake for 15-18 mins until the fish is cooked through and the skin is crispy.
- Meanwhile, make the slaw. In a small bowl or ramekin, whisk together the orange juice, mustard and vinegar. Season and toss with the sliced shallot, sliced sprouts and pomegranate seeds until evenly coated. Tip onto a plate.
- When the fish is cooked, carefully lift onto the plate using a spatula. Cut the string and gently tug until it comes away before serving.
- See more Recipes for one
