Mediterranean Sea Bass With Couscous Recipes

MEDITERRANEAN FISH & COUSCOUS

Mediterranean fish & couscous image

Oven cook or barbecue fish in foil to keep it beautifully moist

Provided by Good Food team

Time 30m

Number Of Ingredients 9

Ingredients

2 x 125g sustainable white fish fillets (we used Pollock)
2 lemons, zest and juice 1, the other cut into wedges
1 red chilli, half sliced, half finely chopped
basil, shredded
200g cherry tomatoes
100g couscous
2tbsp balsamic vinegar
½ cucumber, diced
2tbsp pitted black olives, halved

Steps:

Heat oven to 200C/180C fan/gas 6. Take one small sheet of foil, about A4 size, and put one fish fillet on top. Season the fish, then drizzle with half of the lemon juice and zest, half the sliced chillies and half of the basil.
Halve 4 of the tomatoes and put these around the fish. Place another sheet of foil on top and fold the edges together to seal. Repeat with the other piece of fish and transfer to a baking sheet. Cook for 15-18 mins until the bag has puffed up (or cook on the barbecue).
While the fish is cooking pour 100ml of boiling water over the couscous, cover, then leave to swell for 5 mins. Chop the rest of the tomatoes and mix with the couscous, balsamic, cucumber, the remaining basil, lemon juice and zest and olives. Season and serve alongside the fish with the lemon wedges on the side for squeezing over.

Nutrition Facts : Calories 263 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 9 grams sugar, Fiber 2 grams fiber, Protein 26 grams protein, Sodium 0.52 milligram of sodium

MEDITERRANEAN SEA BASS WITH COUSCOUS

MEDITERRANEAN SEA BASS WITH COUSCOUS image

Categories Fish

Yield 4 servings

Number Of Ingredients 14

Ingredients

11/2 tbsp olive oil
4 fillets of sea bass, cod, monkfish or red snapper (about 5 oz each)
salt and freshly ground pepper
1/4 cup all-purpose flour
8 green olives, pitted and chopped
2 cloves garlic, chopped
1 small onion, chopped
2 tbsp capers, rinsed
2 tbsp chopped fresh herbs (rosemary, thyme parsley)
1/4 cup dry white wine
2 tomatoes, peeled, seeded and chopped (can use canned whole tomatoes)
2 bay leaves
4 lemon quarters, for serving
2 cups cooked whote wheat couscous*

Steps:

Heat oil in a large non-stick skillet set over med-high heat. Season fish with salt/pepper. Lightly dust with flour, shaking off any excess. Place the fillets into the skillet and cook until lightly browned on one side, 2 to 3 min. Turn the fish, and scatter the olives, garlic, onion, capers and herbs over the fish. Pour in the wine and then add the tomatoes. Place a bay leaf over each fish fillet, cover the pan and cook until the fish is still firm but easily flakes, about 5 min. Serve with a lemon wedge over couscous. Top each fillet with the pan sauce. * Add 1 cup dry to 11/4 cup boiling water or broth. Season to taste, then stir, cover for 5 min, and let sit for 5 min. Fluff with a fork just before serving.

MEDITERRANEAN SEA BASS

Mediterranean Sea Bass image

Make and share this Mediterranean Sea Bass recipe from Food.com.

Provided by Ceezie

Categories < 30 Mins

Time 20m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

3 tablespoons extra virgin olive oil
1 tablespoon finely chopped fresh basil
1 tablespoon finely chopped fresh thyme
2 teaspoons dried lavender
1 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon pepper
4 skinless chilean sea bass fillets (about 6 oz each and 1 in thick)
lemon wedge

Steps:

To make the paste; in a small bowl whisk together the paste ingredients - the oil through the pepper. Spread the paste evenly on both sides of the fish fillets.
Grill over direct high heat until the flesh is opaque throughout and starting to flake 5-7 minutes, turning once halfway through grilling time. Serve warm and garnish with lemon wedges.

Nutrition Facts : Calories 216.8, Fat 12.7, SaturatedFat 2.1, Cholesterol 52.9, Sodium 378.8, Carbohydrate 0.5, Fiber 0.1, Protein 23.9

SEA BASS WITH MOROCCAN SALSA

Sea Bass with Moroccan Salsa image

Categories Fish Olive Broil Raisin Mint Bass Spice Healthy Cinnamon Bon Appétit

Yield Makes 6 servings

Number Of Ingredients 13

Ingredients

3 medium-size red bell peppers
5 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 cup chopped pitted Kalamata olives or other brine-cured black olives
1/2 cup chopped red onion
1/3 cup chopped fresh cilantro
1/4 cup golden raisins
3 tablespoons fresh lemon juice
2 tablespoons (packed) chopped fresh mint
2 teaspoons grated orange peel
1/2 teaspoon (scant) cayenne
6 6-ounce sea bass fillets

Steps:

Char peppers over gas flame or in broiler until blackened on all sides, turning frequently with tongs. Transfer peppers to medium bowl. Cover with foil; let stand 10 minutes. Peel, seed and coarsely chop peppers; return to same bowl.
Heat 1 tablespoon oil in heavy small skillet over medium heat. Add cumin and cinnamon; stir until fragrant, about 1 minute. Pour oil mixture over peppers. Mix in olives, next 7 ingredients and 2 tablespoons oil. Season salsa with salt and pepper. (Can be made 2 hours ahead. Cover; let stand at room temperature, tossing occasionally.)
Preheat broiler. Brush fish all over with 2 tablespoons oil. Sprinkle with salt and pepper. Broil until fish is opaque in center, about 2 1/2 minutes per side. Transfer fish to plates. Spoon salsa over.

MEDITERRANEAN COUSCOUS

Mediterranean Couscous image

With garlic, tomatoes and Parmesan cheese, it's a great side dish for just about any entrée. "It relies on a boxed item to get started; then it's just a matter of adding a few ingredients," says Elizabeth Tomlinson of Morgantown, West Virginia

Provided by Taste of Home

Categories Side Dishes

Time 15m

Yield 4 servings.

Number Of Ingredients 8

Ingredients

2 tablespoons chopped onion
2 tablespoons olive oil, divided
3 teaspoons minced garlic
1-1/4 cups water
1 package (5.6 ounces) couscous with toasted pine nuts
1-1/2 teaspoons chicken bouillon granules
1/2 cup cherry tomatoes, halved
2 tablespoons grated Parmesan cheese

Steps:

In a small skillet, saute onion in 1 tablespoon oil for 3-4 minutes or until tender. Add garlic; cook 1 minute longer. , Meanwhile, in a large saucepan, combine the water, contents of seasoning packet from couscous mix, bouillon and remaining oil. Bring to a boil. , Stir in onion mixture and couscous. Cover and remove from the heat; let stand for 5 minutes. Fluff with a fork. Stir in tomatoes and cheese.

Nutrition Facts : Calories 223 calories, Fat 9g fat (2g saturated fat), Cholesterol 2mg cholesterol, Sodium 676mg sodium, Carbohydrate 30g carbohydrate (2g sugars, Fiber 2g fiber), Protein 7g protein.

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