Ingredients:
- 1 royal porgy fillet or sea bass fillet, scaled, pin-boned and cut in 1/2
- 1 fresh red chile , deseeded and chopped
Directions:
- Get a really large frying pan, or 2 smaller ones, on the heat and add a glug of olive oil. Score the skin of your fish fillets all over, about 1/2-inch deep, and season. Put the fish fillets into the pan, skin side down, with the squid tentacles. Add the scallops. Run your knife down 1 side of each squid to open them out, then quickly and lightly score the inside in a crisscross fashion. Lay them in the pan, scored side down. Add the asparagus and gently shake the pan. Cook for a few minutes, then turn everything over and cook on the other side. Sprinkle over the thyme tips.
- You're the one in control of the pan, so if something looks cooked, take it out and keep it warm. Don't watch things burn! When the fish has crispy skin, the scallops are golden brown with caramelized edges and the squid has curled up and is nicely charred, remove the pan from the heat. Put the squid on a chopping board and roughly slice it into pieces at an angle, then return to the pan. Lay the fish fillets on each plate. Toss the asparagus, scallops and squid with half the chile, a good drizzle of good quality extra-virgin olive oil and the lemon juice. Lightly season and mix together. Divide on top of the plated fish. Sprinkle with the rest of the chopped chile and the fennel tops, and drizzle with extra-virgin olive oil.
- Our agreement with the producers of Jamie at Home only permit us to make 2 recipes per episode available online. Food Network regrets the inconvenience to our viewers and users
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 265.04 Kcal (1110 kJ) | ||
| Calories from fat | 71.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.9g | 12% | |
|---|---|---|---|
| Cholesterol | 76.31mg | 25% | |
| Sodium | 293.72mg | 12% | |
| Potassium | 1164.47mg | 25% | |
| Total Carbs | 20.66g | 7% | |
| Sugars | 2.57g | 10% | |
| Dietary Fiber | 6.05g | 24% | |
| Protein | 28.34g | 57% | |
| Vitamin C | 35.5mg | 59% | |
| Iron | 4.5mg | 25% | |
| Calcium | 136.1mg | 14% | |
| Amount Per 100 g | |||
| Calories | 71.78 Kcal (301 kJ) | ||
| Calories from fat | 19.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.14g | 12% | |
|---|---|---|---|
| Cholesterol | 20.67mg | 25% | |
| Sodium | 79.54mg | 12% | |
| Potassium | 315.36mg | 25% | |
| Total Carbs | 5.59g | 7% | |
| Sugars | 0.7g | 10% | |
| Dietary Fiber | 1.64g | 24% | |
| Protein | 7.67g | 57% | |
| Vitamin C | 9.6mg | 59% | |
| Iron | 1.2mg | 25% | |
| Calcium | 36.9mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Fennel and Apricot Stuffing
Olive oil or unsalted butter, Yellow onions, diced and 9 more.. -
Roasted Chicken with Dried Plums and Shallots
Olive oil, Bone-in chicken breast halves (about 2 lb) and 11 more.. -
Sardine Factory Cioppino
Olive oil, Chopped onion (5 oz.), Minced garlic and 14 more.. -
Meat, Bulgur, and Rice Dolmades
Coarsely chopped fennel (about 1 bulb) and 17 more.. -
Lemon Chicken and Asparagus Over Rice
Olive oil and 11 more.. -
Mushroom Tart
Extra virgin olive oil, divided and 15 more.. -
Parmesan Fried Asparagus
Olive oil, Lemon pepper, Salt and pepper and 6 more.. -
Beer Beef And Barley Stew
Olive oil, Beef stew meat, Salt, divided, Black pepper and 17 more.. -
Beef, Beer, and Barley Stew
Olive oil, Beef stew meat, Salt, divided, Black pepper and 17 more.. -
Roasted Chicken Thighs With Mustard-Thyme Sauce
Olive oil and 15 more.. -
Red Onion Marmalade with Chestnuts
Olive oil, Sliced red onions (about 4 medium), Salt and 5 more..
Also Try
-
Jamie Oliver Mixed Berries Cream Cheese Tart
Chocolate sable pie shell, baked and cooled ., Vanilla pod and 4 more.. -
Jamie Oliver - Beef and Guinness Stew With Dumplings
Stewing beef, diced, Onion, chopped, Garlic cloves, minced and 14 more.. -
-
-
-
Jamie Olivers Pasta Carbonara
Farfalle pasta (bowtie pasta), Egg, Double cream, Sea salt and 5 more.. -
Jamie Oliver's Cajun Spicy Rub
Paprika, Cayenne pepper, Black peppercorns, Garlic, peeled and 3 more.. -
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
