Pan-fried Fillets Of Sea Bass With Tomato And Lime Salsa And Cou-cou
This recipe combines vibrant Caribbean flavors in a mouthwatering dish featuring pan-seared sea bass marinated in a zesty lime and herb sauce. Served alongside golden-fried polenta, sauteed okra, and a tangy tomato and lime salsa, this dish is sure to impress your taste buds with each flavorful bite.
— Constant Cookbook
Ingredients
- 2 limes
- 2 tbsp chopped fresh coriander
- 3 sprigs fresh parsley
- 5 sprigs fresh thyme
- ½ tsp ground allspice
- 1 tsp Worcestershire sauce
- 1 Scotch bonnet chilli
- 2 spring onions
- 3 tbsp olive oil
- salt and freshly ground black pepper
- 4 x 100g/3½oz sea bass
- 800g/1¾lb ready-made polenta
- 100g/3½oz plain flour
- salt or freshly ground black pepper
- 2 tbsp vegetable oil
- 4 sprigs fresh thyme
- 30g/1oz butter
- 125g/4½oz okra
- 1 onion
- 2 garlic
- pinch salt
- 1 tbsp vegetable oil
- 2 large ripe tomatoes, cut into 2cm/¾in cubes
- 2 spring onions
- 1 Scotch bonnet chilli
- 1 lime
- salt and freshly ground black pepper
Instructions
- For the seabass marinade, blend the lime juice, coriander, parsley, thyme, allspice, Worcestershire sauce, chilli, spring onions and half of the olive oil in a food processor until smooth. Season, to taste, with salt and freshly ground black pepper.
- Lay the sea bass fillets into a shallow glass or ceramic dish and pour over the seabass marinade. Cover the dish with cling film and chill in the fridge for 15-20 minutes. (NB: Do not leave the fish any longer or the citric acid from the lime juice will start to 'cook' it.)
- Meanwhile, for the cou-cou, slice the block of ready-made polenta into four long pieces. Sprinkle the flour onto a plate and season, to taste, with salt and freshly ground black pepper. Dredge the blocks of polenta in the seasoned flour until they are completely covered.
- Heat the vegetable oil in a pan over a medium to high heat. Add the blocks of polenta and sprinkle over the thyme leaves. Fry for 1-2 minutes on each side, or until pale golden-brown on all sides.
- Heat the butter in a separate frying pan over a medium heat. Add the okra, onion, garlic, the remaining thyme and the salt and fry for 4-5 minutes, or until softened. Remove the pan from the heat and set aside.
- Heat the remaining vegetable oil for the sea bass in a heavy-based frying pan over a medium heat. Shake the sea bass fillets to remove any excess marinade, then add them to the pan, skin-side down, and fry for 1-2 minutes, or until crisp.
- Carefully turn the sea bass fillets over and fry for a further 1-2 minutes, or until completely cooked through.
- For the tomato and lime salsa, heat the vegetable oil in a separate frying pan over a medium heat. Add the tomatoes, spring onions and Scotch bonnet chilli and fry for 3-4 minutes, or until softened.
- Pour over the lime juice and season, to taste, with salt and freshly ground black pepper.
- To serve, place one sea bass fillet onto each of four serving plates. Drizzle over the olive oil. Spoon the cou-cou, okra and tomato and lime salsa alongside.
Cook Time
30M
Prep Time
PT30M
Yield
Serves 4
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