Turmeric and Coriander Marinated Sea Bass
with Sri Lankan Style Rice and Courgette
This delicious Turmeric and Coriander Marinated Sea Bass has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Red Onion
1
Garlic Clove
1
Courgette
(May contain Celery)
1
Coriander
Sri Lankan Style Curry Powder
1
Sri Lankan Curry Powder
1
Ground Turmeric
150
Basmati Rice
10
Vegetable Stock Paste
(Contains Celery)
2
Sea Bass Fillets
(Contains Fish)
75
Low Fat Natural Yoghurt
(Contains Milk)
Not included in your delivery
1
Olive Oil for the Marinade
300
Water for the Rice
Nutritional information
Utensils
Instructions
Halve, peel and chop the red onion into small pieces. Peel and grate the garlic (or use a garlic press). Trim the courgette then quarter lengthways. Chop widthways into roughly 2cm pieces. Roughly chop the coriander (stalks and all).
Heat a drizzle of oil in a medium saucepan (with a tight-fitting lid) on medium-high heat. Add your onion and fry until softened, 4-5 mins. Add the garlic, Sri Lankan style curry powder and half the turmeric. Stir-fry until fragrant, 1 min.
Stir the rice, vegetable stock paste and cold water for the rice (see ingredients for amount) into the saucepan. Cover with the lid and bring to the boil. Once boiling, turn the heat down to its lowest setting. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).
Meanwhile, mix half the coriander with the remaining turmeric and olive oil for the marinade (see ingredients for amount) in a small bowl. Lay the sea bass onto a board, skin-side down, and spread the turmeric mixture onto the flesh. Season with salt and pepper. IMPORTANT: Wash your hands and equipment after handling raw fish. Heat a drizzle of oil in a large frying pan on medium-high heat. When hot, add the courgette and stir-fry until softened, 6-8 mins total. Once cooked, season with salt and pepper, then transfer to a bowl.
Return your (now empty) frying pan to medium-high heat with a drizzle of oil. Once hot, carefully place your sea bass into the pan, skin-side down. Cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. TIP: To get crispy skin on the fish, don't move it around when it's cooking skin-side down. IMPORTANT: The fish is cooked when opaque in the middle.
Once the rice has finished cooking, fluff it up with a fork and stir through the cooked courgette and half the remaining coriander. Season to taste with salt and pepper. Serve the rice in bowls topped with the sea bass, a drizzle of yoghurt and the remaining coriander. Enjoy!
