MEDITERRANEAN PAN SEARED SEA BASS RECIPE WITH GARLIC BELL PEPPER MEDLEY
Don't skip the garlic and bell peppers, they are far more than a garnish on this crispy pan seared sea bass recipe! This quick fish dinner is great served with plain pearl couscous (or another grain of your choice) or lemon rice.
Provided by Suzy Karadsheh
Categories Dinner
Time 20m
Number Of Ingredients 14
Steps:
- Take the fish out of the fridge about 20 minutes before cooking. Sprinkle with salt on both sides and set aside.
- In a small bowl, combine the spices to make the spice mixture. Set aside for now.
- In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
- Add the bell peppers, shallots, and garlic. Season with salt and 1 tsp of the spice mixture you prepared earlier. Cook, stirring regularly, for 5 minutes or until the peppers have softened. Turn the heat to lowest, and stir in the chopped olives. Leave on low heat as you prepare the fish.
- Pat fish dry and season with the remaining spice mixture on both sides as well.
- In a large skillet, preferably cast iron, heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add the fish pieces (you can reduce heat to medium, if needed). Push down on the middle (thickest part) for 30 seconds or so. Cook fish on one side, undisturbed, until nicely browned, about 4 to 6 minutes. Using a spatula, carefully turn fish over and cook on other side for 3-4 minutes until nicely browned as well. (Important Note- look for browned edges before you turn it over. If parts of the fish are stuck, you should be able to carefully scrape it with the spatula and turn. But, if the fish is entirely stuck, it's not ready to be turned over. Leave it for a little bit. It should release when ready.)
- Remove fish from heat, immediately drizzle lemon juice. Serve hot with the bell pepper medley spooned on top. Add a side of cooked pearl couscous or rice, if you like. Or add a gluten-free side of your choice. Enjoy!
Nutrition Facts : Calories 132 kcal, Sugar 4 g, Sodium 279.1 mg, Fat 10.1 g, SaturatedFat 1.4 g, Carbohydrate 10.9 g, Fiber 3.4 g, Protein 2.1 g, Cholesterol 0.8 mg, UnsaturatedFat 7.2 g, ServingSize 1 serving
MEDITERRANEAN BREAKFAST COUSCOUS
Make and share this Mediterranean Breakfast Couscous recipe from Food.com.
Provided by BusyBeeHoneyBee
Categories Breakfast
Time 30m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Combine soy milk and cinnamon stick in large saucepan over medium-high heat; heat 3 minutes or until small bubbles for around inner edge of pot (about 180 degrees). Do not boil.
- Remove from heat; stir in couscous, apricots, currants, 4 teaspoons brown sugar, and salt.
- Cover the mixture, and let stand 15 minutes.
- Remove and discard cinnamon stick.
- Divide couscous among each of 4 bowls, and top each with 1 teaspoon melted butter and 1/2 teaspoon brown sugar.
- Serve immediately.
Nutrition Facts : Calories 186.2, Fat 3.6, SaturatedFat 0.4, Sodium 251.4, Carbohydrate 32.6, Fiber 4.2, Sugar 22.3, Protein 9.2
PAN FRIED SEABASS FILLET WITH SALSA SAUCE AND COUSCOUS
Get the freshest seabass fillet you can, and it is simply delicious and so easy! I have chosen couscous to accompany the fish, but this goes equally well with risotto. Adjust the cooking time for the fish based on the thickness of the seabass fillet.
Provided by NoOnionNoGarlic
Categories European
Time 25m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Score the skin of seabass with knife, season the fillets generously with salt and pepper. Put it aside.
- Mix chopped tomatoes, capers, olives, olive oil and basil leaves in a bowl, and add the balsamic vinegar and lime juice and add grounded black pepper and sea salt. Adjust the seasoning to your liking.
- In a separate bowl, add couscous, and then add the chicken stock. Cover with a plate, and leave for 5-7 minutes or until the liquid are all absorbed by the couscous. Fluff the couscous up with a fork. Mix the couscous with some of the tomato sauce, and dish onto a warm plate.
- While the couscous is being cooked, heat a non-stick frying pan on a medium heat. Add olive oil, when the oil is hot, put the seabass fillet in the pan, skin side down. Press the fillet down with a spatula, so the fish fillets do not curl up. Fry the fillet for 4 minutes until the skin is crispy. Turn the fish over carefully so it does not break up. Fry for a further 2 minutes, and turn off the heat.
- Lay the fish on top of the couscous, drizzle with some of the tomato sauce, and serve immediately.
Nutrition Facts : Calories 681.6, Fat 13.9, SaturatedFat 2.6, Cholesterol 67.6, Sodium 605.5, Carbohydrate 90.3, Fiber 6.8, Sugar 4.8, Protein 46.2
MEDITERRANEAN SEA BASS WITH COUSCOUS
Steps:
- Heat oil in a large non-stick skillet set over med-high heat. Season fish with salt/pepper. Lightly dust with flour, shaking off any excess. Place the fillets into the skillet and cook until lightly browned on one side, 2 to 3 min. Turn the fish, and scatter the olives, garlic, onion, capers and herbs over the fish. Pour in the wine and then add the tomatoes. Place a bay leaf over each fish fillet, cover the pan and cook until the fish is still firm but easily flakes, about 5 min. Serve with a lemon wedge over couscous. Top each fillet with the pan sauce. * Add 1 cup dry to 11/4 cup boiling water or broth. Season to taste, then stir, cover for 5 min, and let sit for 5 min. Fluff with a fork just before serving.
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SEA-BASS COUSCOUS RECIPE - QUICK FROM SCRATCH FISH
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- In a large pot, heat the oil over moderately low heat. Add the onion and bell pepper and cook, stirring occasionally, until starting to soften, about 4 minutes. Stir in the paprika, coriander, cayenne, ginger, cinnamon, black pepper, and 1 teaspoon of the salt. Add the broth, tomatoes, and sweet potatoes. Simmer until the potatoes are almost tender, about 15 minutes.
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- Stir the chickpeas, fish, and the remaining 1/2 teaspoon salt into the sweet-potato mixture. Simmer until the fish is just done, about 4 minutes. Serve the fish and vegetables over the couscous. Ladle the liquid over the top.
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