Pan-cooked asparagus & seafood
Chilli & lemon dressing
Pan-cooked asparagus & seafood
Chilli & lemon dressing
Nutrition per serving
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Calories 464 23%
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Fat 31.8g 45%
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Saturates 5.4g 27%
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Sugars 3.1g 3%
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Salt 1.8g 30%
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Protein 38.3g 77%
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Carbs 6.5g 3%
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Fibre 2.1g -
Of an adult's reference intake
Ingredients
- 1 red mullet fillet , scaled, pin-boned, from sustainable sources
- 4 raw king scallops , coral attached, trimmed and cleaned, from sustainable sources
- 1 squid , gutted, cleaned, from sustainable sources
- 1 sea bass fillet , scaled, pin-boned, from sustainable sources
- 1 small handful of fennel tops
- 250 g asparagus
- 2 rashers of higher-welfare smoked streaky bacon
- ½ a lemon
- extra virgin olive oil
- 1-2 fresh red chillies
- ½ a bunch of thyme (15g) , lemon thyme if you can get it
- olive oil
The cost per serving below is generated by Whisk.com and is based on costs in individual supermarkets. For more information about how we calculate costs per serving read our FAQS
Method
- Start by prepping the seafood. Score the skin of the red mullet at ½cm intervals, then cut in half. Score the scallops in a crisscross fashion at 1cm intervals, going about halfway through each one. Slice into each squid and open it out like a book, lightly score on the inside with an eating knife in a criss-cross fashion at ½cm intervals, remove and cut up the tentacles. Score the skin of the sea bass fillet at 1cm intervals, going halfway through, season with sea salt and stuff the scores with the fennel tops.
- Snap the woody ends off the asparagus. On a board, run the side of your knife along each rasher of bacon to flatten it out, then cut each piece in half and use them to wrap 4 asparagus spears.
- To make a dressing, squeeze the lemon juice into a bowl, add twice as much extra virgin olive oil and season with sea salt. Halve the chillies lengthways and deseed, then finely chop and add to the bowl. Pick in the delicate thyme tips and mix well.
- Put a large non-stick frying pan on a medium-high heat and, once hot, add 1 tablespoon of olive oil, followed by the sea bass, skin-side down. Nestle the bacon-wrapped asparagus alongside, followed by the red mullet, scallops and squid, then pick in the remaining thyme.
- Cook until everything is golden and just cooked through, turning halfway, and moving the wrapped asparagus on top of the fish once it’s cooked. Sprinkle in the remaining asparagus spears to cook through for the last couple of minutes, along with a couple of spoonfuls of dressing.
- Spend a moment dividing it all up between two plates, slicing the squid, then serve with extra dressing, to taste. Delicious with new potatoes and a seasonal salad.
Tips
HELPFUL HINT
– If you gently bend each asparagus spear, it will naturally snap where the stalk becomes woody, so discard that end bit and keep the tender spear for cooking.
EASY SWAPS
– I’ve stuffed fennel tops into the scores of the sea bass for bonus flavour, but there are loads of other things you could try like thyme tips, finely sliced garlic or chilli, or even just some good old sea salt and black pepper.
EMBELLISH IT
– Freshly cooked new potatoes work a treat on the side. Try chucking a couple of sprigs of mint into the pan as they cook, for added flavour.
– I also like to make a quick side salad of whipped goat’s curd, spread across a plate, and topped with delicate salad leaves, like baby spinach, and some raw, speed-peeled asparagus. Simply spoon over some of the delicious dressing you already made for the seafood, and you’re away.
