Pan-fried Sea Bass with Green Salad and Sweet-and-Sour Dressing
- Yield 4 servings
There are lots of Asian influences going on here, although their choice of fish would be different. Fresh and tangy, it’s the perfect light meal.
Ingredients
- 1/2 cup all-purpose flour
- 1/2 teaspoon each sea salt and freshly ground white pepper
- 4 firm sea bass fillets
- 3 tablespoons 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
Instructions
- 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.
- 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.
- 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.
- 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.
