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

pan-fried-sea-bass-green-health-protein-salad-spry
http://pgoarelish2.files.wordpress.com/2011/03/pan-fried-sea-bass-green-health-protein-salad-spry.jpg?w=122
  • Yield: 4 servings

Ingredients

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