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Pan Fried Seabass Fillet With Salsa Sauce and Couscous Recipe

Pan Fried Seabass Fillet With Salsa Sauce and Couscous Recipe

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Pan Fried Seabass Fillet With Salsa Sauce and Couscous

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Ingredients:

Serving

2 (150 g) sea bass fillets, de-scaled and cleaned, skin on
50 g ripped cherry tomatoes, chopped into small pieces
1 tbsp capers, chopped
2 tbsp chopped olives
1 bunch fresh basil leaf, chopped
1 tbsp olive oil
1 tsp balsamic vinegar
1/2 lime
1/2 lime, for garnish
sea salt
grounded black pepper
200 g couscous
400 ml chicken stock

Directions:

Score the skin of seabass with knife, season the fillets generously with salt and pepper. Put it aside.
Mix chopped tomatoes, capers, olives, olive oil and basil leaves in a bowl, and add the balsamic vinegar and lime juice and add grounded black pepper and sea salt. Adjust the seasoning to your liking.
In a separate bowl, add couscous, and then add the chicken stock. Cover with a plate, and leave for 5-7 minutes or until the liquid are all absorbed by the couscous. Fluff the couscous up with a fork. Mix the couscous with some of the tomato sauce, and dish onto a warm plate.
While the couscous is being cooked, heat a non-stick frying pan on a medium heat. Add olive oil, when the oil is hot, put the seabass fillet in the pan, skin side down. Press the fillet down with a spatula, so the fish fillets do not curl up. Fry the fillet for 4 minutes until the skin is crispy. Turn the fish over carefully so it does not break up. Fry for a further 2 minutes, and turn off the heat.
Lay the fish on top of the couscous, drizzle with some of the tomato sauce, and serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	644.27 Kcal (2697 kJ)
Calories from fat	155.83 Kcal
		% Daily Value*
Total Fat	17.31g	27%
Cholesterol	16.5mg	5%
Sodium	863.93mg	36%
Potassium	427.39mg	9%
Total Carbs	98.81g	33%
Sugars	5.52g	22%
Dietary Fiber	6.83g	27%
Protein	24.09g	48%
Vitamin C	12.7mg	21%
Iron	2mg	11%
Calcium	101.8mg	10%

Amount Per 100 g
Calories	164.62 Kcal (689 kJ)
Calories from fat	39.82 Kcal
		% Daily Value*
Total Fat	4.42g	27%
Cholesterol	4.21mg	5%
Sodium	220.74mg	36%
Potassium	109.2mg	9%
Total Carbs	25.25g	33%
Sugars	1.41g	22%
Dietary Fiber	1.75g	27%
Protein	6.16g	48%
Vitamin C	3.2mg	21%
Iron	0.5mg	11%
Calcium	26mg	10%

* 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.

Tastes

salty
savory
bitter
sweet

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