Ingredients

  • 1 tsp vegetable oil
  • 2 sea bass fillets
  • 150g tenderstem broccoli, trimmed
  • 10 cherry tomatoes, halved
  • 1 jar of Loyd Grossman puttanesca sauce
  • 1 tbsp pine nuts
  • 2 tbsp olive oil
  • 1 bunch fresh basil leaves
  • 1 lemon, juice only
  • Salt and pepper

Method

  1. 1

    Preheat oven to about 120°C. In a non stick pan, add the pine nuts and cook for 3-4 minutes until lightly browned. Remove and allow to cool.

  2. 2

    Place the pine nuts, olive oil, basil (reserve a few leaves for later) and half the lemon juice into a blender and blend. Season to taste with a little salt and pepper.

  3. 3

    Bring a large pan of water to the boil and add the broccoli. Cook for 2-3 minutes until tender. Remove, drain well and cool.

  4. 4

    Heat the oil in a large non stick pan. Season the sea bass fillets with a little salt and pepper and place into the pan skin side down. Cook over a medium/high heat for a few minutes. The exact time will depend on how thick the piece of fish is, but you will be able to see it cooking. Keep the fish skin side down (taking care that the skin does not burn) and when the fish looks cooked about ¾ of the way through, turn it over for a minute or so and then remove to a baking tray. 

  5. 5

    Add the broccoli to the fish pan and cook for 2 minutes, allowing it to heat through and colour just a little. Remove and place on the tray with the fish. Place the tray into the oven and quickly add the cherry tomatoes to the pan. Cook for a minute, then add the puttanesca sauce. Cook the sauce for 2 minutes over a medium/high heat, reducing it down, but taking care not to catch or burn.

  6. 6

    Remove the tray from the oven and keep the sauce simmering/reducing. Squeeze the rest of the lemon juice over the fish and the broccoli. On two warmed plates, place a pile of broccoli in the middle and a piece of fish on top. Spoon over the sauce. Drizzle the pine nuts/basil oil over the fish and around the plate. Garnish with a few reserved basil leaves and serve immediately.

All information provided by Premier Foods.

Nutritional Details

Each serving provides
  • Energy 1809kj 432kcal 22%
  • Fat 29.4g 42%
  • Saturates 4.0g 20%
  • Sugars 12.5g 14%
  • Salt 1.7g 28%

% of the Reference Intakes

Typical values per 100g: Energy 456kj/109kcal

Each serving provides

15.3g carbohydrate 4.5g fibre 24.3g protein

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