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Sri Lankan-spiced Sea Bass with Quinoa & Roast Veg Salad
Responsibly-sourced sea bass is coated in a Sri Lankan spice blend and roasted till perfectly tender. Serve with a veg-packed quinoa of juicy plum tomatoes, bright sweet potatoes, crunchy carrots. Drizzle with a creamy coconut lime dressing, to complete the feast.
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 80g greek style yoghurt (use half) (Milk)
- 1 tbsp Sri Lankan spice blend (use half) (Coriander, Fenugreek, Cumin, Fennel, Cayenne Pepper, Cinnamon, Cardamom, Curry Leaves, Clove)
- 15g creamed coconut (use half)
- 250g wholegrain quinoa (use half) (Cooked wholegrain quinoa (Water, Wholegrain Quinoa), Sunflower Oil, Salt)
- 110g baby tomatoes (use half)
- 1 onion (use a quarter)
- 1 carrot (use half)
- 1 handful of fresh coriander (use half)
- 1 unwaxed lime (use half)
- 1 seabass fillet (skin on) (Fish)
- 1 small sweet potato (use half)
Nutritional Information
Calories: 750
Protein: 40g
Carbs: 72g
Fat: 35g
Ingredients
- 80g greek style yoghurt (Milk)
- 110g baby tomatoes
- 250g wholegrain quinoa (Cooked wholegrain quinoa (Water, Wholegrain Quinoa), Sunflower Oil, Salt)
- 2 sea bass fillets (Fish)
- 1 handful of fresh coriander
- 1 unwaxed lime
- 1 tbsp Sri Lankan spice blend (Coriander, Fenugreek, Cumin, Fennel, Cayenne Pepper, Cinnamon, Cardamom, Curry Leaves, Clove)
- 1 onion
- 1 carrot
- 1 small sweet potato
Nutritional Information
Calories: 630
Protein: 30g
Carbs: 72g
Fat: 26g
Sri Lankan-spiced Sea Bass with Quinoa & Roast Veg Salad
Responsibly-sourced sea bass is coated in a Sri Lankan spice blend and roasted till perfectly tender. Serve with a veg-packed quinoa of juicy plum tomatoes, bright sweet potatoes, crunchy carrots. Drizzle with a creamy coconut lime dressing, to complete the feast.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
- Line 2 baking trays with parchment paper
- Pull out a small saucepan, a peeler & a measuring jug
Roast the veg
- Dice the sweet potato and carrot into 2cm chunks (peel optional). Cut the onion into 8 wedges
- Add all to a lined baking tray and toss with 2 tsp oil, half the Sri Lankan spice blend and a pinch of salt and pepper
- Roast for 20-25 mins / air fryer 18-20 mins, until soft and golden
Make the dressing
- Halve the lime. Roughly chop the coriander
- Add the creamed coconut, 100ml water (50ml for 1 person) and half the lime juice to the small saucepan. Over a medium- high heat, bring to a boil and simmer for 2 mins, until the coconut has dissolved
- Add half the coriander and season with salt and pepper to taste
Cook the sea bass & finish the salad
- Season the sea bass with salt and coat with the remaining Sri Lankan spice blend, then place onto the other lined baking tray. Drizzle with 1 tsp oil and bake for 11 mins, until cooked through
- After 20-25 mins / air fryer 18-20 mins, add the tomatoes, quinoa and remaining coriander to the roasted veg tray and return to the oven for a final 5 mins
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the veg quinoa salad between plates, topped with the sea bass. Drizzle over the coconut dressing and garnish with the remaining lime, cut into wedges
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