Healthy Recipes: Coconut and lime crusted sea bass

Healthy Recipes: Coconut and lime crusted sea bass

This tasty dish is a great way to get your bi-weekly serving of fish, the crust is packed full of flavour, and you can serve with your favourite vegetables - the squash and greens in this recipe definitely amp up the nutritional value here. Make seabass a regular at your dinner table.

Ingredients

  • 1 x sea bass fillet
  • 1 x handful desiccated coconut
  • 1 x handful of plain flour
  • 1 x egg (beaten)
  • Zest of 1 lime
  • 80g Butternut squash (cut into cubes)
  • Chilli flakes to taste
  • 1 x teaspoon agave syrup or honey
  • Spray oil

Method

  1. Preheat oven to 180̊c
  2. Whilst the oven is heating to temperature, cut butternut squash into cubes, spray with 3-5 sprays of oil, drizzle with agave/honey and sprinkle with dried chilli flakes.
  3. Place in the oven for approximately 20 minutes before adding the fish.
  4. Whilst the squash is cooking, prepare the sea bass
  5. In 3 separate bowls place handful of plain flour, 1 x beaten egg and in the final bowel combine a handful of desiccated coconut and lime zest.
  6. Lightly coat the sea bass into the flour, then into the egg and finally coat in the coconut/lime.
  7. Place of a baking tray and bake in the oven for approximately 20-30 minutes until the fish is cooked through.

Nutritional Information (Per serving)

Energy (kcal):

358kcal

Total Fat (g):

25g

Saturated Fat (g):

13g

Carbohydrate (g):

11g

Protein (g):

27g

 

Serve with roasted squash, vegetables of your choice and a wedge of lime.


The Author

Lucy Jackman

Lucy is a registered dietitian who specialises in weight loss and weight management, the promotion of healthy eating and following a balanced, nutritious diet. Her recipes are tried and tested and provide a full nutritional breakdown to ensure you know exactly what you're putting on your plate.

Comments

Tanya M.
17 November 2014

Tanya M.

I will have to try and source agave, we often cook with honey but haven't tried agave syrup - this sounds amazing.

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