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Sea Bass with Marinated Vegetables

This elegant sea bass with marinated vegetables is a sophisticated choice for those seeking a light yet flavourful meal. By marinating a medley of Mediterranean vegetables including fennel, courgettes and peppers in high-quality extra-virgin olive oil and saffron, you create a rich, aromatic topping that perfectly complements the delicate flakes of the roasted fish. It is a vibrant dish that brings the sunny flavours of the coast to your dining table.

As a heart-healthy recipe, this dish is rich in beneficial fats and essential nutrients. Preparing the vegetable marinade 24 hours in advance allows the herbs and citrus to infuse deeply, making the final assembly quick and effortless. Serve this alongside some steamed new potatoes or a crisp green salad for a balanced, nutritious dinner that feel truly indulgent.

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Ingredients for Sea Bass with Marinated Vegetables

  • 1 ripe medium tomato

  • 1 spicchio d'aglio, schiacciato

  • 4 basil leaves

  • 1 fresh thyme sprig

  • 6 green olives, such as picholine, pitted and chopped

  • 12 Niçoise olives, pitted and chopped

  • 1 cucchiaio di capperi scolati

  • 1 celery rib, peeled and diced

  • 1/2 small fennel bulb, stalks discarded and bulb diced

  • 1 small courgette, diced

  • 1 red pepper, diced

  • 1 green pepper, diced

  • 1 piccola cipolla, tritata

  • About 475ml extra-virgin olive oil, divided

  • 1 pinch saffron, crumbled

  • 1 lemon, peel and pith cut off and lemon quartered and diced

  • 6 (170g) pieces sea bass or striped bass fillet with skin, small bones removed

  • 1/4 cucchiaini di sale marino fine

  • Olio extra vergine di oliva per condire

  • 1 teaspoon chopped fresh chives

  • Coarse sea salt to taste

Core tomato and cut a shallow X in bottom, then blanch in boiling water 10 seconds. Transfer with a slotted spoon to an ice bath to stop cooking. Keep water at a boil.

Lift out tomato (reserve ice bath), then peel, seed, and dice. Put in a bowl with garlic, basil, thyme, olives, and capers.

Blanch celery, fennel, and courgette in boiling water 30 seconds, then drain and transfer to ice bath. When vegetables are chilled, drain and stir into tomato mixture.

Cook peppers and onion in 2 tablespoons oil in a large heavy skillet over medium heat, stirring occasionally, until softened, about 5 minutes. Cool to room temperature, then stir into vegetables along with saffron and enough remaining oil to cover (about 475ml ). Marinate, covered and chilled, 24 hours.

Preriscalda il forno a 232°C con la griglia al centro.

Put fish, skin side up, in a shallow baking pan and pat dry. Sprinkle with sea salt and 1/4 teaspoons pepper, then drizzle with a little oil. Roast fish until just cooked through, 8 to 10 minutes.

Meanwhile, gently warm half of vegetable mixture and stir in lemon. Serve fish topped with vegetables and sprinkled with chives and coarse sea salt.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

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Redattori di ricette del Regno Unito

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Redattori di ricette del Regno Unito

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