Steamed Thai-style sea bass & rice

Thai Sea Bass

Serves 4

  • For the Thai paste

  • 2 large bunches fresh coriander, leaves picked and stalks reserved

  • 2 thumb-sized pieces fresh ginger, peeled

  • 3 cloves garlic, peeled

  • 2 fresh red chillies, halved and deseeded

  • 2 teaspoons sesame oil

  • 6 tablespoons soy sauce

  • juice and zest of 2 limes

  • 400 ml light coconut milk

  • For the sea bass and rice

  • 400 g basmati rice

  • sea salt

  • freshly ground black pepper

  • 4 x 170 g sea bass fillets, from sustainable sources, ask your fishmonger, pinboned and skin scored

  • 1 handful sugar snap peas or mangetouts

  • 1 bunch spring onions, outer leaves discarded, trimmed and finely sliced

  • 1-2 fresh red chillies, deseeded and finely sliced

  • 1 lime, quartered

Preheat the oven to 200ºC/400ºF/gas 6. In a food processor or liquidizer, whiz up the coriander stalks, half of the coriander leaves, the ginger, garlic, halved chillies, sesame oil, soy sauce, lime juice and zest and the coconut milk. This will give you a lovely fragrant Thai-style paste.



Cook your rice in salted, boiling water until it's just undercooked, then drain it in a colander. Scoop it into a high-sided roasting tray. Pour your Thai paste over the rice and mix it in well, then shake it out flat. Lay the sea bass fillets on top, scatter over the sugar snap peas or mangetouts, then cover the dish tightly with tinfoil and put it in the preheated oven for around 15 minutes. Remove the foil and sprinkle over the spring onions, the sliced chilli and the other half of the coriander leaves. Divide between your plates with a wedge of lime.

Nutritional Information

Steamed Thai-style sea bass & rice

Full of fragrant, light and fresh flavours

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0 foodies cooked this
This steamed sea bass is a joy – those delicate Thai flavours, the fluffy fish… beautiful
Serves 4
40m
Super easy
Method

This is one of those dishes that's really exciting to eat – the flavours are really fragrant and light. Steamed fish and rice is always a winner, especially with Thai flavours. If you've got a good fishmonger, using other fish like red mullet, prawns or squid to mix things up a bit is a great idea. It's easy to put together and loads of fun to serve the tray at the table.

Preheat the oven to 200ºC/400ºF/gas 6. In a food processor or liquidizer, whiz up the coriander stalks, half of the coriander leaves, the ginger, garlic, halved chillies, sesame oil, soy sauce, lime juice and zest and the coconut milk. This will give you a lovely fragrant Thai-style paste.

Cook your rice in salted, boiling water until it's just undercooked, then drain it in a colander. Scoop it into a high-sided roasting tray. Pour your Thai paste over the rice and mix it in well, then shake it out flat. Lay the sea bass fillets on top, scatter over the sugar snap peas or mangetouts, then cover the dish tightly with tinfoil and put it in the preheated oven for around 15 minutes. Remove the foil and sprinkle over the spring onions, the sliced chilli and the other half of the coriander leaves. Divide between your plates with a wedge of lime.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 635
    32%
  • Carbs 80.3g
    31%
  • Sugar 4.4g 5%
  • Fat 14.5g 21%
  • Saturates 7.3g 37%
  • Protein 43.7g 97%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • For the Thai paste

  • 2 large bunches fresh coriander, leaves picked and stalks reserved

  • 2 thumb-sized pieces fresh ginger, peeled

  • 3 cloves garlic, peeled

  • 2 fresh red chillies, halved and deseeded

  • 2 teaspoons sesame oil

  • 6 tablespoons soy sauce

  • juice and zest of 2 limes

  • 400 ml light coconut milk

  • For the sea bass and rice

  • 400 g basmati rice

  • sea salt

  • freshly ground black pepper

  • 4 x 170 g sea bass fillets, from sustainable sources, ask your fishmonger, pinboned and skin scored

  • 1 handful sugar snap peas or mangetouts

  • 1 bunch spring onions, outer leaves discarded, trimmed and finely sliced

  • 1-2 fresh red chillies, deseeded and finely sliced

  • 1 lime, quartered