Griddled sea bass with lemons & tomato vinaigrette
2
Points®
Total time: 25 min • Prep: 15 min • Cook: 10 min • Serves: 4 • Difficulty: Easy
When you want a super-quick dinner on the table, griddled fish is a great option. This dish of sea bass with a simple sauce of fresh tomatoes is ready in less than half an hour.
Ingredients
Calorie controlled cooking spray
4 spray(s)
Lemon
2 slice(s)
Sea Bass, Raw
4 fillet(s), medium
Olive Oil
2 teaspoon(s)
Asparagus, raw
400 g
Cherry Tomatoes
250 g
Shallots
1 medium
Capers, in Brine
1 teaspoon(s)
Garlic
½ clove(s)
Lemon Juice, Fresh
1 tablespoon(s)
Olive Oil
2 teaspoon(s)
Chives, Fresh
1 tablespoon(s)
Parsley, fresh
2 teaspoon(s)
Instructions
1
To make the vinaigrette, combine the tomatoes, shallot, capers, garlic, lemon juice and oil in a small pan. Season and cook over a medium heat for 3 minutes, stirring occasionally, until warm. Remove from the heat and stir in the herbs.
2
Meanwhile, mist a large nonstick griddle or frying pan with cooking spray and set over a medium-high heat. Brush the cut sides of the lemon and the sea bass fillets with the oil then season the fish. Griddle the lemons, cut-side down for 3-4 minutes until charred, then remove from the pan. Griddle the fish, skin-side down, for 2-3 minutes until the skin is crisp, then turn over and cook for a further 2 minutes. Remove from the pan.
3
Meanwhile, blanch the asparagus in a pan of boiling water for 2-3 minutes until just tender. Drain.
4
Divide the fish, asparagus and lemons between plates. Spoon the tomato vinaigrette over the fish and serve.
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