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Fillets of Sea Bass with Aniseed Scented Tomatoes
This is the sort of dish you would die for when sitting in a Greek taverna overlooking the sea. Unfortunately it’s usually just roast or barbecued sea bass with a wedge of lemon but this is what I dream of, writes Antony Worrall Thompson
Serves 4
Ingredients
- 2 tablespoons extra virgin olive oil
- 3 garlic cloves, thinly sliced
- Pinch of dried chilli flakes
- 1kg spinach, tough stems removed, shredded
- Pinch of grated nutmeg
- 4 fillets of sea bass, about 175g each, skin on, each fillet cut in 3 crossways
- 3 tablespoons aniseed-flavoured liqueur (ouzo, sambuca, Pernod)
- 3 tablespoons dry white wine
- 1 x 400g tin chopped tomatoes
- 1 tablespoon flaked almonds
- 1 teaspoon chopped fresh tarragon
- Salt and freshly ground black pepper
- New potatoes or brown rice, to serve
Method
1. Heat half the oil in a large saucepan, add the garlic and, over a gentle heat, cook until the garlic turns golden. Add the chilli flakes then the spinach and cook until wilted, about 5 minutes. Sprinkle on some nutmeg and season to taste with salt and pepper.
2. Set a colander over a bowl and drain the spinach well, pressing to remove as much liquid as possible. Retain the liquor and set aside, and keep the spinach warm.
3. Meanwhile, in a frying pan heat the remaining oil and cook the fish skin-side down over a medium heat for 4 minutes until the skin is golden and the flesh has nearly cooked through. Turn the fish over then add the aniseed liqueur and white wine and cook until the liquid has almost evaporated, about 2 minutes. Remove the fish and keep warm.
4. To the fish pan, add the spinach liquor and boil vigorously to reduce, add the tomatoes, flaked almonds and tarragon and cook for 15 minutes until slightly thickened. Return the fish to the pan briefly to warm through.
5. Divide the spinach between individual warmed plates and top each with 3 pieces of fish, then spoon over the sauce. Serve with new potatoes or brown rice.
Amount per portion: Energy 361 kcals, Protein 43g, Fat 13g, Saturated fat 2.1g, Carbohydrate 11g, Total sugars 9.2g, Fibre (Englyst) 6.6g, Salt 1.95g, Sodium 768mg.
The Essential Diabetes Cookbook by Antony Worrall Thompson
The Essential Diabetes Cookbook: Good Healthy Eating From Around The World by Antony Worrall Thompson with Louise Blair BSc, in association with Diabetes UK. Published by Kyle Cathie at £20. Buy this book at a discount from Saga Books.
More recipes adapted for people with diabetes
- Fassoulada
- Poached figs with raspberries in red wine
- Tuscan-style lamb
- Spicy fish curry
- Sweet potato, goat's cheese and coriander fritatta
- Cheat's Mango and Passion Fruit Brûlée
- Visit our healthy recipes section
- Visit our food channel
Useful information about diabetes
- What's your risk of diabetes?
- Prevent type 2 diabetes
- Low GI diet advised for diabetes
- The Diabetes Revolution: Saga Magazine's Health Editor road tests the new diet
