I have decided to re-kick things going again with a fairly healthy dish. Well, it certainly is compared to the typical battered fish and chip supper we usually dive head first into on a Friday night.
A couple of reasons why I chose this dish to post today is A, Cost. I know its nice to treat oneself to it once in a while but “back in the day” Fish and chip Friday was a fairly cheap takeaway for families and was nice as a treat. But now, I know I struggle sometimes to afford it! You maybe shocked but this recipe IS a cheaper alternative.
And, B, because we may have overindulged slightly over December so this will make a lighter, healthier Dinner (Or supper in my case) after a glass or two of vino!
If you are indeed, like myself, who loves the combination of Pasta with Fish or seafood, then you will love this!
Roasted flaked Sea bass with Pesto Spaghetti and Tomato Salsa:
One thing I will mention is I couldn’t make up my mind on wether to say the fish was steamed or roasted? as I did both! But seeing as I finished the dish by Roasting at the end, that is why it is in the recipe title.
For the Sea bass:
One whole Sea bass descaled and gutted.
1/2 a lemon
1 spring onion chopped in half
A piece of leek about a few inches long cut lengthways into 4
a few chopped fresh chives and parsley
A sprinkling of Fennel seeds or fresh Fennel would be fine also, just not too much
knob of Butter
a good glug of dry White wine
100 ml of water
Salt and pepper for a bit of seasoning.
(Approximately) as it is depending on how much you want to make to keep or how big your blender/processor is?
6 spinach leaves
Handful of fresh basil
1 fresh garlic clove (browned first to soften)
small handful of Fresh parmesan
Salt and pepper to season if required.
Fresh lemon juice
Fresh basil and Parsley
1 clove of fresh garlic chopped finely
A small amount of red onion chopped.
Preheat your oven to 180c.
Boil up some water ready for your spaghetti to cook.
Take your Sea bass and place onto foil which is on a deep baking tray. Stuff the inside of the fish with the lemon, spring onion, leek and herbs. Then place the knob of butter on top of the fish. Grab the ends of the foil and start to gather up at the ends as you are going to make a little bath (parcel) for your fish. Put the White wine and water into the bath and drizzle a little of olive oil (if wanted) on the fish. Close up the foil parcel so it creates a steam bath and cook in the oven for about 15 mins.
In the meantime whilst the fish is in the oven you then do the pesto.
Place all ingredients into a hand blender or food processor and blitz! Adding more olive oil and seasoning if need be. Then chop all your ingredients for your Salsa (as shown above). Not forgetting of course to cook your spaghetti ! Place the salsa in a pan to gently heat. You do not want this to go to mush.
Check on your fish after 15 minutes and open up the foil at the top so the fish will get a little colour once back in the oven. Now depending on the size of your sea bass, it may only need maybe 5 mins more cooking.
Once the fish is done, Toss your drained spaghetti with the pesto, flake the Sea bass onto the spaghetti and drizzle over your Tomato salsa.
2 thoughts on “Friday Night fish dish, a healthier approach.”
Loving this fish recipe, would be a great mid week meal or dinner party dish.
Yes I agree! Great dish if you want to impress, but is also easy to do. And nice and Fresh!