The protein cooking time listed in this recipe has been updated.
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Middle Eastern-style Sea Bass with Caramelised Onion Rice, Sumac Salad & Tahini Sauce
This fragrant fish supper is inspired by 'Sayadieh', a traditional Middle Eastern dish, starring roasted sea bass and caramelised onion rice. Serve with a zesty cucumber salad and finish with a creamy tahini garlic sauce, known as ‘tarator.’ Delicious!
6 plants
Low sat fat
Serving size
Ingredients
- 75g pomegranate seeds
- 2 sea bass fillets (Fish)
- 1 unwaxed lemon (use half)
- 2 tsp garlic paste (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 tbsp tahini (Sesame)
- 1 tsp sumac
- 1 handful of fresh coriander
- 110g baby tomatoes
- 1 midi cucumber
- 1 tsp ground cumin
- 1 onion
- 100g rice (brown) (100% Brown Rice)
Nutritional Information
Calories: 647
Protein: 26g
Carbs: 56g
Fat: 29g
Ingredients
- 2 tsp garlic paste (use half) (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 handful of fresh coriander (use half)
- 1 tbsp tahini (use half) (Sesame)
- 100g rice (brown) (use half) (100% Brown Rice)
- 75g pomegranate seeds (use half)
- 1 onion (use half)
- 1 seabass fillet (skin on) (Fish)
- 1 tsp sumac (use half)
- 110g baby tomatoes (use half)
- 1 midi cucumber (use half)
- 1 unwaxed lemon (use a quarter)
- 1 tsp ground cumin (use half)
Nutritional Information
Calories: 728
Protein: 36g
Carbs: 56g
Fat: 34g
Middle Eastern-style Sea Bass with Caramelised Onion Rice, Sumac Salad & Tahini Sauce
This fragrant fish supper is inspired by 'Sayadieh', a traditional Middle Eastern dish, starring roasted sea bass and caramelised onion rice. Serve with a zesty cucumber salad and finish with a creamy tahini garlic sauce, known as ‘tarator.’ Delicious!
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Cooking Instructions
Before you start
- Bring a medium saucepan filled with salted water to a boil
- Boil a half-full kettle
- Pull out a medium non-stick frying pan, a medium bowl, a small bowl & a sieve
Boil the rice
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain and return to the pan
Caramelise the onion
- Finely slice the onion
- Heat the medium non-stick frying pan with 1 tbsp oil on medium-low heat. Once hot, add the onion and cook for 10-12 mins, until softened and browned. Season with a pinch of salt. Add a splash of water to prevent burning
- Add half the cumin in the final 1 min, then remove from the pan and set aside
Make the salad & tahini sauce
- Meanwhile, dice the cucumber into 1cm chunks. Quarter the tomatoes. Finely chop the coriander
- Add all to the medium bowl with the sumac and 2 tsp olive oil. Season with a pinch of salt and pepper, toss to combine, then set aside
- Put the tahini pot in the small bowl filled with hot water for 1 min to loosen
- Empty and dry the bowl, then combine the tahini, garlic paste, a pinch of the remaining cumin, the juice from half the lemon and 2 tbsp boiling water (1 tbsp for 1 person). Mix until smooth. Season with a pinch of salt and pepper
Fry the fish
- Season the sea bass with salt. Reheat the frying pan with 1 tsp oil on medium heat. Once hot, add the sea bass, skin-side down, and cook for 4 mins, then flip and cook for another 6 mins, until cooked through
Finish and serve
- Once the rice is cooked, stir through the caramelised onion
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the rice between plates, topped with the sea bass. Serve the sumac salad alongside. Scatter over the pomegranate seeds. Finish with a drizzle of tahini sauce
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