Calories: 820 kcal (or 446 kcal smaller portion)
Macros: 47g Protein, 84g Carb & 33g Fat
I do love Sea Bass – one of the best tasting fish in my opinion. The thing is, I mostly only have it when I dine out. So, we decided to create an at-home restaurant experience here with simple cooking processes, low cost, and dare I say it – better flavours! The Pan Fried Sea Bass is perfectly married with the odd but super tasty salty sea vegetable Samphire. Lightly cover both with a home-made Garlic Butter sauce when served – so so good. But, to make this dish really sing and explode with indulgent flavours, make up some mini Sweet Potato Roasties in the oven, with a generous amount of Rosemary and Thyme. These roasties are to die for! 😋 You’ll be smiling from ear to ear after this meal… 😊
For a smaller portion, drop to 1x Sea Bass (with skin), 250g Sweet Potato, 5g Butter, ½ teaspoon Garlic and 1x tablespoon of Rice Bran oil (only 1x teaspoon will be absorbed). This would save you 373 calories, without compromising on the flavours whatsoever.
- Boneless Sea Bass Fillets (with skin) – 2x fillets
- Samphire – 115g
- Sweet Potato – 397g
- Rice Bran Oil – 2x teaspoons (2x tablespoons used in tray)
- Grass Fed Butter – 15g
- Crushed Garlic (lazy) – 1x teaspoon
- Dried Thyme – 1x teaspoon
- Dried Rosemary – 1x teaspoon
- Seasoning to Taste – Sea Salt & Black Pepper
- Sea Bass is low in calories and an excellent source of protein, selenium, essential omega-3 fatty acids and vitamins B12 and B6
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
- Samphire is rich in antioxidants which could explain why it may have anti cancer effects on the gastrointestinal tract. This salty vegetable is loaded with a variety of nutrients. Samphire is rich in vitamins A, C, B2, and D as well as having high levels of Iodine, iron, calcium, magnesium, silica, zinc and manganese.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore Butter contains no to only trace amounts of lactose.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.