Sea Bass with Roasted Vegetables and Anchovies

Looking for a diet-friendly fish dish? Low cal sea bass is high in minerals and protein, which are essential weight-loss heroes. Gino d’Acampo has combined it with red peppers and plum tomatoes to boost your five-a-day, plus a healthy dose of heart-friendly garlic and oily anchovies for a burst of omega-3.

Healthy Diet

By Healthy Diet

Serves: 6
cals 383
Sea Bass with Roasted Vegetables and Anchovies

Ingredients

  •  1 whole sea bass, scaled, gutted, gilled, fins and tail trimmed and head removed
  • 100ml extra virgin olive oil
  • large pinch of saffron threads
  • 1kg maris piper poatoes, peeled and cut into slices 1cm thick
  • 4 large plum tomatoes, quartered lengthways
  • 60g anchovy fillets, drained
  • 150ml hot chicken stock
  • 5 red peppers, deseeded and cut into 8 chunks
  • 6 garlic cloves, halved
  • 8 small sprigs of fresh oregano
  • salt and freshly ground black pepper

Method

  1. Pat the fish dry with kitchen paper and place on a board. Using a sharp knife, score the fish on one side, making 5 diagonal cuts just through to the bones. Score again in the opposite direction to give a criss-cross pattern. Brush all over with oil and season both sides with salt and pepper. Set aside.
  2. Preheat the oven to 200C/gas mark 6. Put the saffron in a small bowl or cup, pour over 3 tablespoons of hot water and set aside to infuse
  3. Bring a large saucepan of salted water to the boil. Add the potatoes, bring back to the boil and simmer for 5 minutes. Drain thoroughly. Arrange the potatoes in a large roasting tin (big enough to hold the seabass lengthways or diagonally), leaving space around the sides for the red peppers. The potatoes will form a bed for the fish.
  4. Scatter the tomatoes and anchovies over the potatoes. Pour over the saffron water (with strands) and stock. Arrange the peppers around the potatoes and sprinkle over the garlic and oregano. Drizzle the olive oil over the peppers. Season with salt and pepper. Bake for 15-20 minutes.
  5. Remove the tin from the oven and place the fish on top of the potatoes. Bake for about 20 minutes (you know the fish is cooked when the flesh near the bone at the thickest part turns white). Serve immediately.

Nutrition: per serving

fat

20.2g

sat fat

3.3g

protein

12.8g

salt

1.97g

carbs

39.6g

sugar

7.5g

Recipe taken from:

Gino's Italian Coastal Escapes