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MID-CALORIES: LEMON & BELL PEPPER SEABASS FILLETS


RANGE: LOW CALORIES

TOTAL CALORIES: 537 CALORIES

FEEDS: 2

SUGGESTED OPTION: LUNCH OR DINNER

DIFFICULTY: ★★★☆☆


SEABASS (208 calories):

  • 2 Sea bass fillets (1 whole sea bass filleted) - (large fillet is about 208 calories, smaller one is about 157-172 calories)

  • 4g salt

  • 1 tsp coriander powder

  • 1 medium onion (diced) 51g - 20 calories

  • 116g of yellow bell peppers (or any of your choice) - 33 calories

  • 3 lemon slices - 6 calories

  • 30ml pomace oil - 270 calories


Dry your fish by patting it down with a kitchen towel, salt it and leave for 10-15 minutes before cook time.


In the meantime, add your oil to the pan, and fry your onions and bell peppers, until they start to get soft and lose crunch. Add a pinch of salt, dried coriander leaves, pinch of black pepper, and lemon zest (add lemon zest towards the end of frying).


When 15 minutes is up, remove bell pepper mix from pan, use the residue oil left coating the pan to fry the sea bass, skin first, medium heat. A good part will allow this execution go smoothly, a nice copper stone frying pan should do. Then spread your bell pepper mix on the fish, top with lemon slices (optional: add dill), and then cover and let steam cook for 8-10 minutes, or until the fish is just cooked through, then turn off the stove. Leave in pan for 5-10 minutes for residual heat to finish it off and to allow the flavour settle in.


Serve with primroses, or sprinkle rose water for a lovely fragrant aroma, or just serve as is.


As well as being good for you in terms of nutrients like Vitamin D and omega 3s, and being good for your brain and heart, fish is a low calorie option that is perfect for substituting for those high calorie meat proteins. fish is less than half the calorie of meat (pound-for-pound).


Hope you enjoy. have fun.


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