Oriental Sea Bass
About this recipe: A whole fish cooked with ginger, garlic and spring onions is a traditional centrepiece in a Chinese meal. Here it is served with a mixture of noodles and bean sprouts to make a very special dish.
A slighlty more challenging recipe with lots of ingredients and glavours.
- 1 tsp sunflower oil
- 1 sea bass, about 800 g (1¾ lb), cleaned and scaled
- 1 lime, cut into 4 slices
- 6 spring onions, cut into fine shreds
- 1 carrot, cut into fine matchsticks
- 2.5 cm (1 in) piece fresh root ginger, cut into fine matchsticks
- 2 garlic cloves, thinly sliced
- 2 tbsp light soy sauce
- 1 tsp toasted sesame oil
- 1 tbsp fresh coriander leaves
- fresh coriander leaves to garnish
- lime halves to serve
- 250 g (8½ oz) fine Chinese egg noodles
- 1 tbsp sunflower oil
- 2 small red onions, cut into very thin wedges
- 1 garlic clove, thinly sliced
- 300 g (10½ oz) bean sprouts
- 3 tbsp light soy sauce
Prep:15min › Cook:35min › Ready in:50min
- Preheat the oven to 200°C (400°F, gas mark 6). Brush a large sheet of thick foil with the oil and place the fish on top. Place the lime slices inside the fish and scatter over the spring onions, carrot, ginger and garlic. Drizzle over the soy sauce and sesame oil, and sprinkle over the coriander leaves. Bring the ends of the foil together and fold and twist to seal in the fish. Place on a baking sheet. Bake for 30–35 minutes or until the fish will flake easily (open the parcel to check).
- Meanwhile, place the noodles in a saucepan of boiling water, return to the boil and simmer for 3 minutes. Or cook them according to the packet instructions. Drain well. Heat the oil in a wok, add the onions and garlic, and cook over a high heat for 30 seconds. Add the bean sprouts and cook for 1 minute or until they begin to soften. Add the noodles together with the soy sauce. Cook over a high heat for 2–3 minutes, stirring and tossing well.
- Remove the fish from the oven, unwrap and transfer to a hot serving platter. Garnish with coriander leaves and lime halves. Serve the fish cut into slices, with the noodles.
Some more ideas
The Chinese flavours in this dish also work well with whole red mullet, which take about 20 minutes to cook. * For Mediterranean baked sea bass, use 4 fillets, about 140 g (5 oz) each, and place on 4 oiled pieces of foil. Mix together 4 tomatoes, seeded and diced, 40 g (1½ oz) stoned black olives, quartered, 2 tbsp drained capers, roughly chopped, 1 tbsp chopped parsley, 2 tbsp extra virgin olive oil and some seasoning. Divide the mixture among the fish and wrap in the foil. Bake for 15 minutes. Meanwhile, make a salad by mixing together 1 bulb of fennel, finely shredded, 1 large courgette, sliced, and 2 red onions, cut into thin wedges. Toss with 2 tbsp lemon juice, 1 tbsp extra virgin olive oil, and seasoning to taste. Serve the fish with the salad and boiled new potatoes.
Eggs add flavour and colour to noodles and only a minute amount of fat. Egg noodles are an excellent source of starchy carbohydrate. * Sunflower is one of the most popular oils, having a mild flavour. It is a particularly good source of vitamin E, which is a powerful antioxidant that protects cell membranes from damage by free radicals.
Each serving provides
. A, B1, B12, niacin, iron * calcium * B6, C, E, folate, copper, potassium, zinc