Good Friday has always meant a fish dish for us and not just a quick visit to the ‘chippy’ anymore. These days I am more likely to stir-fry some vegetables to serve with some steamed white fish; grill or broil some salmon to serve with seasonal vegetables; or stuffed a whole fish with some herbs and seasonings and bake for a nourishing Good Friday meal.
This year, with one eye on the clock and a speedy meal to have on the table in record time, I shall be making a ‘one pan wonder’. My latest fish roast or bake is sea bass fillets with vegetables that have been given the Thai treatment. It’s a very versatile and forgiving dish that can be assembled quickly and requires little in terms of attention, leaving me free to get on with the Easter holiday preparations while dinner looks after itself. And, of course, afterwards there’s little washing up to do too.
I have used asparagus, bok choy and spring onions as my vegetable base in this recipe but you can adapt to use whatever you fancy in season or whatever is staring reproachfully at you from the refrigerator. Just remember that the cooking time might be slightly longer depending upon the vegetables and thickness of fish fillets or steaks used. My sea bass and chosen vegetables were barely in the oven before out again. The key seasonings of ginger, garlic, chilli, fish sauce, soy sauce and lemon or lime juice are however essential. Throw in some chopped fresh coriander/cilantro if you have some too.
I have used oil in the dressing for this dish which produces a wonderful juice for serving with the fish when cooked but it does raise the fat profile. If you’re an avid fat checker and prefer something lower in oil then you can generously spritz the fish with a low-fat cooking spray or mist instead and the fat will be minimal.
I served with some jasmine rice but you can use noodles, potatoes or serve without any additions.
Two previous other favourites are also featured below – click on the recipe title for more details.
ONE PAN WONDER THAI SEA BASS
100 g/4 oz asparagus spears, trimmed
200 g/8 oz (about 2 medium) bok choy, quartered
2 spring onions/scallions, chopped
2 cloves garlic, crushed
1 mild red chilli, seeded and sliced
4 tsp grated root ginger
3 tbsp oil (I used a sesame oil)
1 tbsp fish sauce (Nam Pla)
1 tbsp soy sauce
grated zest and juice of 1 lime or small lemon
2 sea bass fillets
2 tbsp chopped fresh coriander/cilantro (optional)
- Preheat the oven to 200 C/400 F/gas 6.
- Place the asparagus, bok choy and spring onions/scallions in a medium roasting tin/pan.
- Mix the garlic, chilli, ginger, oil, fish sauce, soy sauce, lime or lemon zest and juice in a bowl and mix well. Add half to the vegetables and toss well to coat. Roast in the oven for 5 minutes.
- Remove from the oven and top with the sea bass fillets. Return to the oven and cook for a further 8 minutes or until the sea bass is cooked – it will flake easily when tested with the tip of a knife and the flesh look opaque.
- Spoon the remaining oil mixture over the fish to serve, sprinkled with chopped coriander/cilantro if liked.
WLS PORTION: ½
CALORIES PER PORTION: 355 (using oil)
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Good Friday Cod (recipe click here)
Asparagus, Salmon and Squash Rice Bowl (recipe click here)