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
- Preheat oven to 180̊c
- 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.
- Place in the oven for approximately 20 minutes before adding the fish.
- Whilst the squash is cooking, prepare the sea bass
- 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.
- Lightly coat the sea bass into the flour, then into the egg and finally coat in the coconut/lime.
- 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
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Total Fat (g):
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25g
|
Saturated Fat (g):
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13g
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Carbohydrate (g):
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11g
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Protein (g):
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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.
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.