Admirably

Pan-fried Fillets of Sea Bass with Tomato and Lime Salsa and Cou-cou

Marinated sea bass fillets served with fried polenta, sautéed okra, and a spicy tomato lime salsa.

DinnerFishSeafoodSpicyCaribbean
Estimated Nutrition
Calories
632.1
kcal / serving
2528.4 kcal total
Carbs
65.3g
per serving
261.2 g total
Fat
29.1g
per serving
116.2 g total
Protein
29.7g
per serving
118.8 g total
Cook Time
20
minutes
Serves
4
people
Dietary
Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces
1
tsp
Worcestershire Sauce
Dairy
30
g
Butter
Fruits
1
piece
Lime
juice only
GrainsCereals
800
g
Polenta
ready-made
100
g
Plain Flour
to coat
NutsSeeds
2
tbsp
Coriander
fresh leaves, chopped
3
sprig
Parsley
fresh
5
sprig
Thyme
fresh, leaves only
0.5
tsp
Allspice
ground
1
1
Salt
to taste
1
1
Black Pepper
freshly ground, to taste
4
sprig
Thyme
fresh, leaves only
2
piece
Garlic
chopped
OilsFats
3
tbsp
Olive Oil
plus extra to serve
2
tbsp
Vegetable Oil
1
tbsp
Vegetable Oil
for salsa
Seafood
400
g
Sea Bass
fillets
Vegetables
1
piece
Scotch Bonnet Chilli
seeds removed, roughly chopped
2
piece
Spring Onion
trimmed, finely chopped
125
g
Okra
trimmed, chopped into 2cm lengths
1
piece
Onion
2
piece
Tomato
cut into 2cm cubes

Method

1
2
3
4
5
6
7
8
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10
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