My twist for a ‘fish on Friday’ dinner. An easy dish that your family and friends are sure to be impressed with.
By Healthy Diet
400g/14 oz new potatoes, quartered
2 tbsp Lucy Bee coconut oil
1 red pepper (bell pepper), deseeded and diced
1 green pepper (bell pepper), deseeded and diced
1 tbsp capers
50g/ ½ cup pitted mixed olives, halved
2 tbsp extra virgin olive oil
2 garlic cloves, finely chopped
Finely grated zest and juice of
2 sea bass fillets
1 tbsp fresh samphire
1 red chilli, finely sliced
2 spring onions (scallions), finely sliced
Big handful of parsley, roughly chopped
Lucy Bee Himalayan salt and ground black pepper
Lemon wedges, to serve
Boil the potatoes with a pinch of salt in a saucepan until tender, then drain and set aside. Melt 1 tbsp of the coconut oil in a deep frying pan over a medium heat, add both (bell) peppers and cook for 3–5 minutes, until just starting to soften. Add the drained potatoes, the capers and olives, and season generously.
Remove the pan from the heat, add the olive oil and, using a potato masher, lightly crush the potatoes and mix the ingredients together.
Transfer the potato mixture to a dish and keep warm. Place the frying pan back over a medium heat and add the remaining 1 tbsp coconut oil, then the garlic and lemon zest and juice. Sizzle for a minute, then add the sea bass fillets skin side up and then the samphire. Fry for 2 minutes then turn the fish over to cook skin side down for a further 4–6 minutes. Check the fish is cooked through before removing from the heat. Remove the fish from the pan and keep warm.
Add a little coconut oil to the pan and quickly fry the chilli, spring onions (scallions) and parsley. Spoon the potato mixture onto 2 plates and place the sea bass on top. Spoon the chilli, spring onion and parsley mixture over the fish and serve with lemon wedges.
Recipe taken from:
Coconut Oil: Recipes for Real Life by Lucy Bee (Quadrille, £15) Photography by Dan Jones
The views expressed on this site are not those of the Publisher. Always consult your GP or a health professional before beginning any diet or trying any of the products or advice mentioned in Healthy Diet, particularly if you have a medical condition for which it may not be advisable.