This dish reminds me of summer holidays on the Med bursting with flavour from nutrient dense herbs, garlic, capers and an assortment of antioxidant-rich tomatoes. Jersey royal new potatoes which have a distinct, sweet flavour, and whilst many diet camps have shunned the white potato in favour of sweet potatoes, white potatoes are in fact a better source of essential minerals such as iron, magnesium and potassium, as well as being a great source of vitamin C and fibre. Fish is a lovely light alternative to meat on warm summer evenings and I particularly love Sea Bass. It’s an excellent source of protein, selenium and omega-3 fatty acids whilst being light and low in calories.
Serves 2 | Prep & Cooking Time: 30 min | Rating: Moderate
Nutrition: approx. 435 calories per serving. Source of omega-3 fatty acids, fibre, iron, magnesium
- 1 garlic clove, peeled
- 1 large handful of fresh flat leaf parsley
- 1 large handful of fresh basil
- 1 large handful of fresh mint leaves
- 1 heaped tbsp capers
- 1/2 tbsp dijon mustard
- 1 tbsp Bragg apple cider vinegar (available in LloydsPharmacies nationwide)
- 4 tbsp good quality extra virgin olive oil plus 1/3 tbsp for frying
- 2 fillets sea bass approximately 180g raw weight (or other white fish like sea bream, hake or cod)
- 175g Jersey Royal new potatoes
- 150g assorted tomatoes plus 1 large beef tomato
- Sea salt flakes and finely ground black pepper
- To make the salsa verde, de-stem the herbs and finely chop along with the garlic and capers on a large chopping board. Transfer to a bowl, stir in the dijon mustard, apple cider vinegar and slowly add 4 tbsp of olive oil, mixing well. Taste and season with a pinch of sea salt flakes and finely ground black pepper. Transfer to an airtight jar or serving bowl. (This salsa verde recipe makes up to four servings, so the extra can be stored in the fridge for 3-5 days).
- Slice the new potatoes into halves and steam or boil for 8 minutes until tender and then remove from the heat.
- Arrange the tomatoes onto a large roasting tray with the potatoes and carefully lay the two sea bass fillets on top, skin side up.
- Season with sea salt, freshly ground pepper and a 1/3 tbsp extra virgin olive oil. Place under a grill on a medium-high heat and grill for about 10-12 minutes until the fish is cooked and the skin starting to crisp.
- Remove from the grill and serve with a tablespoon of salsa verde spooned onto the top of each sea bass fillet. Enjoy!
Created by: Pamela Ryan Qualified Nutritionist*
* Pamela Ryan (Dip.NT, NTOI) is a Qualified Nutritional Therapist recognised by the Nutritional Therapists of Ireland (NTOI), the professional association supporting qualified nutritional therapists. All NTOI members study biomedicine and nutrition for a minimum of 3 years at a recognised college, are trained in clinical practice and must comply with NTOI requirements for Continuous Professional Development (CPD). Nutritional Therapy is an evidence-based approach to maximising health through individually formulated nutrition and lifestyle strategies. Pamela continues to attend training and lectures on a regular basis through various bodies including The Institute of Functional Medicine and The Institute of Health Sciences. These trainings help her to gain increased expertise in the ever advancing field of nutrition.