Sea bass with spinach, sesame and soy

Pesach is getting closer, and the freezer-emptying effort has been stepped up. There are no more sea bass fillets in my freezer! Now I just have the salmon and hake backlog to deal with…

Having defrosted them, I had to work out what to do with them. I do love a dish with an alliterative title, don’t you? And there was a big bag of spinach in my organic box, so that was a good start. A quick cupboard raid later, and this delicious recipe was born. (I hope the garlic forgives me for not including it in the title…)

I wanted to assemble everything up to the cooking stage, before going out for a couple of hours, so that I could throw it in the oven upon my return and it would be done by the time I’d taken my coat off, set the table, and pulled myself together. This recipe fit the bill nicely. The sea bass absorbed the flavours of the sesame oil, garlic and soy sauce for a couple of hours before cooking – sort of like a marinade, I suppose – and the end result was moist and flavourful fish. (Having experimented with the rate of diffusion of soy sauce through food, I’m pretty confident in saying that two hours probably don’t make much difference, so if you want to make this and then shove it straight in the oven, I expect it would be completely fine.)

The spinach looks like a lot pre-cooking, but as always with spinach, it almost disappeared once the dish was cooked. Kipper was initially reluctant to eat the spinach, but once she’d tried it and realised that it tasted of delicious garlicky soy sauce and sesame oil, she scoffed it down. And nearly a whole sea bass fillet, too. 

This served two adults and a small person. I’d say we could have seen off quite a bit more spinach too, had it been available.

Sea bass with spinach, sesame & soy

Sea bass with spinach, sesame & soy.

Sea bass with spinach, sesame and soy
Serves 3
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
249 calories
4 g
54 g
14 g
27 g
2 g
203 g
489 g
0 g
0 g
11 g
Nutrition Facts
Serving Size
203g
Servings
3
Amount Per Serving
Calories 249
Calories from Fat 126
% Daily Value *
Total Fat 14g
22%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
Cholesterol 54mg
18%
Sodium 489mg
20%
Total Carbohydrates 4g
1%
Dietary Fiber 2g
8%
Sugars 0g
Protein 27g
Vitamin A
161%
Vitamin C
40%
Calcium
10%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1-2 tbsp olive oil
  2. 250g spinach leaves
  3. 1 small clove garlic
  4. 1 tbsp toasted sesame oil
  5. 1 tbsp tamari or soy sauce
  6. 3 sea bass fillets
Instructions
  1. Preheat the oven to 180C. Brush the inside of a large baking dish with the olive oil.
  2. Wash the spinach and shred the leaves if large. Place in the oiled dish.
  3. Peel and crush the garlic clove, and whisk with the sesame oil and soy sauce to combine thoroughly. Wash and pat dry the sea bass fillets and brush with the garlic/sesame/soy mixture.
  4. Pour any remaining garlic/sesame/soy mixture over the shredded spinach and mix in.
  5. Place the fish fillets on top of the spinach, and cover with foil.
  6. Bake at 180C for around 20 minutes, until the spinach is wilted and the fish is cooked through.
  7. Serve the fish on a bed of spinach. Enjoy!
beta
calories
249
fat
14g
protein
27g
carbs
4g
more
Family-Friends-Food http://family-friends-food.com/
Sea bass with spinach, sesame and soy - after cooking

Sea bass with spinach, sesame and soy, still in its baking dish.

As I mentioned hereMarch’s Four Seasons Food challenge, hosted by Delicieux and Eat Your Veg, is on the theme of Something Fishy. This is my fishy entry number 2!

 

4 Comments:

  1. Pingback:And we have a #FourSeasonsFood #SomethingFishy Winner! | Eat your veg

  2. Pingback:Moroccan spiced salmon skewers (& vegetable kebabs) Family-Friends-Food

  3. Thanks! The #SomethingFishy event was lovely – full of brilliant ideas. We eat a lot of fish, so it’s great to get new inspiration 🙂

  4. I wish my freezer was full of lots of lovely fish to use! LOVE sea bass and this is a fabulous recipe packed with flavour, even better that it can be prepped in advance. Thanks so much for linking up to this month’s Four Seasons Food #SomethingFishy event.

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