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Sea bass with spiced chilli and orange sauce

The combination of chilli and orange puts this dish in a league of its own. Be cautious when adding your honey as this will slow down your weight loss but is perfectly fine for maintaining your weight. This recipe is a prepare now, and cook later meal so is perfect when you are forward planning for a day that's jam packed with things going on. 

Ingredients

For the fish:

  • 1 orange, washed
  • 2 TBS Kikkoman
  • soy sauce 1/4 tsp (or to taste)
  • dried red chilli flakes
  • 2 tsp honey
  • 2 tsp white wine vinegar
  • 4 x 130g sea bass fillets
  • 1 1/2 TBS sunflower oil

For the vegetables:

  • 1 TBS sunflower oil
  • 1 small clove garlic, finely chopped
  • 150g shiitake mushrooms, stalks removed and ripped into chunks
  • 115g cherry tomatoes, halved
  • 115g sugar snaps, trimmed and chopped
  • 2 small handfuls green olives, halved
  • 1 TBS Kikkoman
  • soy sauce
  • 2 pak choi, separated and washed

Serves 2

Method

Amber tickEverything is cooked at the last minute for this dish, so prepare all your vegetables and get your pans ready before you start making the sauce.

  1. Begin by making the sauce. Heat the oven to 170C/gas mark 3.5
  2. Place 2 strips of finely pared orange zest in the oven and leave for about 15 minutes until they are just dry and beginning to turn crisp at the ends
  3. Place 3 TBS freshly squeezed orange juice in a small pan with the soy sauce, chilli flakes, honey and vinegar. Roughly crumble the dried orange peel into the sauce. Set over a low heat and simmer for 10 minutes
  4. Meanwhile, set a non-stick frying pan over a high heat. Trim the sea bass fillets. Add the sunflower oil to the pan, and as soon as it is hot, add the fillets, flesh side down. Sear for about 3 minutes, then gently turn over and continue to fry for a further 3 minutes. They should be crispy on both sides
  5. While the fish is cooking, prepare the vegetables. Set a non-stick frying pan or wok over a high heat. Add 1 TBS sunflower oil, followed by the garlic, and as soon as it is sizzling, add the mushrooms
  6. Stir-fry for a minute, then add the sugar snaps and cherry tomatoes. Cook for a minute, then stir in the soy sauce. Stir-fry for another minute and set to one side
  7. Bring some water in a steamer up to the boil and place the pak choi leaves on the steamer rack. Cover and steam for 2 minutes until tender
  8. Divide the vegetables and fish between 2 plates, pour the sauce over the fish and sprinkle over the olives and serve
 
The Grange
Welford Road
Long Marston
Stratford upon Avon
Warwickshire
CV37 8RH

07778 218009


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