Sea Bass Stuffed with Couscous and Cherry Tomato Salad
|Sea bass||1 1⁄5 Kilogram, scaled, gutted and filleted (2 Fresh Fish - 600 Grams Each, Processed To 4 X 75 Gram Prepared Fillets)|
|Fennel bulb||1 , trimmed and cut into 8 slices|
|Cold water||75 Milliliter|
|Fresh thyme sprigs||2|
|Garlic||1 Clove (5 gm), peeled and lightly crushed with the back of a knife|
|Chicken bouillon/0.25 chicken stock cube||1 Teaspoon|
|Quick cook couscous||75 Milliliter (Use A Measuring Jug)|
|Courgette||1⁄2 Small, roughly diced|
|Aubergine||50 Gram, roughly diced (About 0.25 Medium Aubergine)|
|Red pepper||1⁄2 Small, deseeded and roughly diced|
|Extra virgin olive oil||4 Teaspoon|
|Spring onion||2 , trimmed and finely sliced|
|Chopped fresh coriander||3 Tablespoon (A Good Handful Of Fresh Coriander)|
|Red wine vinegar||1 Tablespoon|
|Cherry plum tomatoes||75 Gram, quartered lengthways|
|Miniature capers||15 Gram, drained|
|Pitted black olives||15 Gram, sliced|
|Marinated anchovies||15 Gram, chopped|
|Red onion||1⁄2 Small, peeled and very finely sliced|
|Basil leaves||15 Gram, shredded|
|Extra virgin olive oil||1 Tablespoon|
|Balsamic vinegar||1 Teaspoon|
# To make the couscous, pour the water into a small pan and add the thyme and garlic. Bring to the boil, remove from the heat and stir in the bouillon or stock cube until dissolved. Put the couscous in a large bowl and pour the seasoned water over. Stir well then cover the bowl with cling film and set aside for 15 minutes.
# Warm a griddle pan over a high heat. Toss the courgette, aubergine and pepper in 2 tsp of the olive oil and place on the griddle. Cook for about 5 minutes, turning once or twice until lightly charred. Remove from the heat.
# Take the cling film off the couscous and remove the thyme and garlic. Use a fork to separate the grains. Add the charred vegetables, remaining 2 tsp olive oil, spring onions, coriander and vinegar. Toss well together and season to taste with salt and freshly ground black pepper.
# To prepare the sea bass, preheat the oven to 220°C/Gas 7. Score each fish fillet though the skin three times. Cut 12 pieces of kitchen string each one about 20cm long. Place one of the fish fillets on a board, skin-side down. Season with salt and pepper. Spoon half the couscous mixture over the fish, spreading down the centre and almost all the way to the sides. Top with a second fish fillet, skin-side up, and tie securely with string to contain the filling use 5-6 lengths of string for each fish. Repeat the method with the remaining fish fillets and couscous. Transfer the stuffed fish to a large plate and drizzle with 1 tsp oil. Turn both fish gently to lightly coat in the oil.
# Wipe the griddle pan with a clean damp cloth then place over a high heat. Cook the fish on each side for about a minute until the skin is crisp and golden, turning carefully with tongs or a palette knife. Drizzle 1 tsp of the oil over a large baking tray. Arrange the sliced fennel on top. Put the fish on top of the fennel, drizzle with the remaining 2 tsp oil and bake for about 15-20 minutes until cooked.
# While the fish is cooking, make the tomato salad by tossing all the ingredients together in a bowl. Season to taste. Remove the fish from the oven and carefully transfer to a chopping board. Cut each fish in half. Arrange the cooked fennel on four plates. Top with the fish and spoon the tomato salad over to serve.
Serving size: Complete recipe
Calories 1809 Calories from Fat 582
% Daily Value*
Total Fat 64 g98.3%
Saturated Fat 8.9 g44.5%
Trans Fat 0 g
Cholesterol 492.1 mg164%
Sodium 1261.1 mg52.5%
Total Carbohydrates 59 g19.8%
Dietary Fiber 16.1 g64.4%
Sugars 11.3 g
Protein 236 g471.6%
Vitamin A 188.2% Vitamin C 275.5%
Calcium 43.8% Iron 48.6%
*Based on a 2000 Calorie diet