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This has to be one of my new favourite ways of flavouring fish. The chermoula sauce is so insanely delicious, I could literally lather everything with it 🙊
2 sea bass fillets, pat dried
2 tspn plain flour
1 can black beans
150g green beans, roughly chopped
1/2 stock cube
1 tspn rapeseed oil
💥For the chermoula sauce💥
1 tsp/ 2g cumin powder
1 tsp coriander seeds
1/2 tsp smoked paprika
1/2 tsp cayenne pepper
2 garlic cloves, minced
4g fresh parsley, finely chopped
4g fresh coriander, finely chopped
30ml olive oil
Juice of 1/2 lemon
Pinch of salt
Per Serving: approx. 565 kcal, 42g protein, 32g fat, 31g carbohydrate
(Approximate values sourced from myfitnesspal.com)
NB: I used a pestle & mortar to make the sauce but if you can use a small blender if you prefer.
For the Sauce
Using a pestle & mortar, grind the coriander seeds with the rest of the dry ingredients for the sauce. Add the garlic and chopped herb stalks. Blend together until you have a paste like mixture. Add lemon juice and most of the herbs. Give it another mix together, add the olive oil and give it one last mix together. Taste and adjust if necessary. Set aside.
For the Beans
Warm the rapeseed oil in a pan over a medium heat and fry the onions for a minute before adding the green beans. Fry for another minute. Add the tin of black beans (inc the water) and the stock cube. Let it simmer for about 10 minutes until the sauce has thickened.
For the Fish
Lay the fillets on a plate or board, skin side down and score each skin 3 times. Season and sprinkle over the flour. Rub the flour over the skins to make sure they’re well covered.
Drizzle a little oil in a frying pan over a medium-high heat. Once hot, place the sea bass fillets, skin side down in the pan. Cook for 3-4 mins until the skin is golden and crisped up nicely. Tip: You can use a fish slice or spatula to hold the fillets down if they start to curl to ensure even cooking.
Spread some chermoula sauce on each fillet, reduce to medium heat and carefully flip the fillets and cook flesh side down for 1-2 mins. The fish is cooked when the flesh is opaque.
To serve, spoon some of the bean mixture into some bowls and carefully place the fillets on top. Garnish with fresh parsley. Enjoy!