“Fresh Fish Fridays”
|Pan fried sea bass with chermoula and spiced chickpeas|
Pan fried fillet of sea bass with chermoula sauce,a chickpea and spinach casserole and oven roasted cherry Kumatoes
The chermoula can be prepared well in advance and kept in the fridge over night.The Chickpea casserole actually improves with standing so can also be cooked the day before, just adding the spinach when you re-heat it.
1 sea bass fillet (approx. 1lb/ 500g) per serving.
Ask your fishmonger to clean de-scale and fillet the fish or alternately if you feel confident enough, fillet and de-bone it yourself.
Butter and oil for frying
FOR THE CHICKPEAS
serves 4-6 as a side dish
350g /12 oz chickpeas,picked clean and soaked overnight in cold water
450g / 1lb fresh baby spinach
2 large onions,chopped
4 tablespoons olive oil
2 tablespoons ground cumin
4-5 garlic cloves,chopped
salt and freshly ground pepper
Drain and rinse the chickpeas.In a large pan,cover with plenty of water and bring to the boil.Skim,cover and cook until they are soft.This could take about an hour or more (if using a pressure cooker,about 20 minutes).Strain,but keep the liquid.
Using the same saucepan,sauté the onions in the hot oil until glistening and add the cumin and garlic.when they become aromatic,add the chick peas and enough of their reserved cooking liquid to barely cover them.Add the lemon juice,cover and simmer for about 1 hour.Towards the end of that time,or if re-heating, rinse the spinach leaves and drain them.Add the spinach,salt and a generous amount of pepper to the chickpeas.Mix well and cook for a further 15-20 minutes.
FOR THE CHERMOULA
2 tablespoons extra virgin olive oil
1 teaspoon ground cumin
1/2 teaspoon sweet smoked paprika
1/4 teaspoon ground cinnamon
! medium red chilli,finely chopped
1 clove garlic,finely chopped
zest and juice of 1 lime
1 tablespoon coriander leaves,chopped
1 tablespoon parsley chopped
freshly ground black pepper
Mix all the ingredients together in a large shallow bowl.Set aside in the refrigerator.When ready to serve warm the chermoula through gently in a small pan and pour over the top of the fish.
FOR THE ROASTED CHERRY KUMATOES
Take about 5 or six tomatoes per portion and coat them in some extra virgin olive oil.
Put them in a shallow roasting tray and cook for about 45 minutes at 200C.
When ready to serve heat a frying pan over a medium-high heat until hot then add the butter and olive oil. Place the sea bass in the pan, skin-side down, and fry for 2-3 minutes, or until the skin is crisp. Carefully turn the fish over and cook for a further minute or two, or until cooked through.
To present the dish.place a mound of the chickpea and spinach in the centre of each plate carefully lay the sea bass fillet over the top and Spoon over a coating of Chermoula.
Take the roasted tomatoes and place them alongside the fish.
The main benefit of seafood comes from its omega-3 fatty acid content.
Most of us aren’t getting enough of this essential fatty acid, and
because your body doesn’t make it itself, you need to eat it in your
diet. Salmon is one of the best fish for
omega-3 fatty acid content.
with tomato basil and anchovy dressing
2 bay leaves
2 tablespoons sea salt
1 teaspoon of peppercorns
3 cups cannelini or butter beans, drained and rinsed
250g broad beans
250g french beans or runner beans
6 small pequillo peppers julienned
Fresh oregano , basil, parsley and thyme
FOR THE DRESSING - mix together
3 vine ripened tomatoes skinned deseeded and finely chopped
3 Anchovies finely chopped
2 tablespoons freshly squeezed lime juice ( approx. 2 limes)
1/4 cup virgin olive oil
1/2 cup fresh basil leaves, chopped
Place the salt, peppercorns and bay leaves in a large frying pan with 5 cups ( 40 fl oz ) of water and bring to the boil. Cook for 5 minutes then remove from the heat. add the salmon, cover and leave for 15 minutes. Remove the fish from the stock, carefully skin and break into strips or large chunks. Toss all the salad ingredients together in half the dressing. Plate up the salmon on a bed of the salad with the rest of the dressing poured over the top.
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