sea bass stir fry

Fiery sea bass and tomato stir fry

Get all the prep done in advance, and make your own delicious stir-fry sauce.

The Sichuan pepper is optional but gives a great tingly zing to the dish.

Difficulty level: Confident

Serves: 4 people

 

Prep time: 8 minutes

Cooking time: 10 minutes


Nutrition

Typical values per serving:
Energy 1192kJ, 285kcals | Fats 14g | Saturated fats 2.5g | Carbohydrates 15g | Sugars 14g | Protein 22g | Salt 1.3g | Fibre 6.6g


Ingredients

4 sea bass fillets - skin on

1 tbsp rapeseed oil

2 medium carrots - peeled and cut into 2”/5cm matchsticks

1 medium courgette - cut into 2”/5cm matchsticks

½ medium white or green cabbage - shredded

2 spring onions

2 cloves garlic

1 tbsp ginger

For the spicy tomato sauce

2 tbsp tomato paste

1 tbsp soy sauce

2 tsp chilli paste

1 tsp toasted sesame oil

2 tbsp water

½ tsp Sichuan peppercorns - toasted, ground (optional)

 

Method

  1. Begin by preparing the spicy tomato sauce for the stir fry. Combine the ingredients in a small bowl and set aside.

  2. Prepare the vegetables and sea bass.

    • Shred the cabbage by slicing lengthways.

    • Finely slice the spring onions - use the white bulbs in the stir fry and save the green stems for garnishing.

    • Crush the garlic and ginger with the back of a large knife. Alternatively, dice as finely as possible and bruise with the back of a wooden spoon.

    • Cut the sea bass fillets into 5-6 pieces and place in a bowl with the soy sauce.

  3. Once all the ingredients are prepared and to hand, heat an empty wok (or the widest pan you have) over a high heat for 2-3 minutes. Add 1 tablespoon of the vegetable oil and heat until the oil is shimmering and almost smoking (2-3 minutes).

  4. Once the oil is hot enough, add the sea bass to the wok. After 30-40 seconds, once the fish is halfway cooked and beginning to brown, remove and place in a covered bowl with the liquid to keep warm.

  5. Return the wok to the heat. Once hot enough, add the carrots - cook while stirring for 1 minute, adding a tablespoon or 2 of water to help them cook. Follow with the courgettes and the cabbage and cook for another 1-2 minutes. The vegetables should stay crunchy and not wilt.

  6. Once the vegetables are cooked, use a wooden spoon to create a space in the centre of the wok and add 1 teaspoon of vegetable oil, along with the garlic, ginger and spring onions. Let the oil infuse for 15-30 seconds until fragrant, and remove the wok from the heat. Stir the vegetables together off the heat.

  7. To finish, add the cooked fish and the sauce to the wok and return to the heat. Stir until all the ingredients are coated in the sauce and it begins to bubble.

  8. Serve immediately with steamed brown rice or wholewheat noodles.