Sunday, 29 July 2012

Coriander Crusted Seabass with Fennel and Lentil Salsa

This is a bit of a mix up of influences, using Asian style seasoning on the fish coupled with a south American salsa which contains lentils. Fish and a hot and sour salsa go so well together as does crunchy fennel. The simple fennel salad is simply the vegetable, thinly sliced, and tossed with lime juice and seasoning.

The whole plate of food is what you would consider super healthy which, once tasted, will prove to any doubters that well prepared healthy food can be packed with amazing flavour and texture. The fish can be replaced with red mullet, snapper, salmon or trout.

This is summer on a plate and one that you will return to again and again. Enjoy.

Coriander Crusted Seabass with Fennel and Salsa
Serves 2

Two fillets of sea bass, scaled and deboned
2 tbsp coriander seeds
Salt and pepper
1 fennel bulb, thinly sliced
A handful of fresh coriander, roughly chopped
1 lime
2 tbsp olive oil

For the salsa
100g brown lentils, cooked according to the instructions and cooled
200g cherry tomatoes, quartered
1 red onion, finely diced
A handful of fresh coriander, roughly chopped
1 red chilli, deseeded and finely chopped
1 lime
A splash of olive oil
Salt and pepper

1 - Crush the coriander seeds in a pestle and mortar. Mix in with a little salt and pepper. Slice the skin of the fish at intervals which will help it to crisp up. Rub in the coriander and put aside.
2 - Put the thinly sliced fennel into a mixing bowl, season and squeeze over the lime. Put aside.
3 - To make the salsa, put all of the ingredients into a mixing bowl and combine. Put aside for 5 minutes whilst you cook the fish.
4 - Heat up the oil in a non-stick frying pan. Add the fish skin side down and leave for 2-3 minutes until crisp and golden. Flip over and cook for another 2 minutes.
5 - To serve, place a pile of salsa onto a plate alongside the fennel salad. Place the fish onto the salsa along with a wedge of fresh lime.

5 comments:

bellini said...

This is a winning combination David!

John Levon said...

Raw fennel... I don't get it. What am I missing? Does it have to be not-supermarket or something?

David Hall said...

Not sure what you mean by 'not supermarket or something' John but try it - it's simply a raw vegetable, crunchy and fresh. And if my 7 year old loves it, anybody will!

John Levon said...

We've tried it several times. It just doesn't seem pleasant to us raw (love it cooked). I was wondering if it was better in non-mass-produced form, since we can only get it easily from a supermarket round here.

Anonymous said...

John, try it as a salad, thinly shaved, with orange chunks and black olives, dressed with olive oil.