sea bass gluten free

Crispy Sea Bass With Stir Fry Vegetables

This is a simple but delicious way to enjoy crispy sea bass without a wheat batter. I’ve used a gluten and wheat free flour mix, made without nuts, milk, eggs, gluten or soya. It’s extremely light, so perfectly balances sea bass. It’s my wheat free, healthy version of fish and chip Fridays! 

Enough said, let’s cook!

Crispy Sea Bass with Vegetables
Serves 2
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
470 calories
45 g
107 g
8 g
62 g
2 g
861 g
572 g
11 g
0 g
4 g
Nutrition Facts
Serving Size
861g
Servings
2
Amount Per Serving
Calories 470
Calories from Fat 67
% Daily Value *
Total Fat 8g
12%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 107mg
36%
Sodium 572mg
24%
Total Carbohydrates 45g
15%
Dietary Fiber 14g
57%
Sugars 11g
Protein 62g
Vitamin A
894%
Vitamin C
396%
Calcium
43%
Iron
64%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Gluten free flour
  2. 2 Organic lemons, 1 for squeezing, 1 for serving
  3. 4 Sea bass fillets
  4. 2 Carrots
  5. 1 Courgette
  6. 1 Red pepper
  7. 2 handfuls of Spinach
  8. A few sprigs of fresh coriander
  9. Pinch of salt
  10. Pinch of paprika
  11. Coconut oil
  12. Wok, or frying pan. Griddle pan if possible.
Preparation
  1. Grate the carrots and courgettes. If you have a food processor use the grating blade for quickness.
  2. Slice the red pepper
  3. Wash the spinach
  4. Place the sea bass fillets on a plate and squeeze over the juice of 1 lemon
Cooking
  1. Place the carrot and courgette mixture in an oiled pan on a low heat, add a pinch of salt, paprika and coriander. After 5 minutes set aside and keep warm.
  2. Stir fry the red pepper with a little oil. After 5-6 minutes set aside and keep warm.
  3. Wash the pan so there is no oil in it. Heat and add a ladle of water. Add the spinach and cook, when done set aside and keep warm.
  4. Coat the sea bass fillets with gluten free flour or coconut flour.
  5. Heat a griddle pan on high and add around 1 tbsp of coconut oil.
  6. Gently add the sea bass fillets, skin side down. You might want to just cook 2 at a time.
  7. After around 4 minutes gently turn the fillets over. Cook on the flesh side for another 2 minutes.
  8. Place the fillets on some kitchen towel, and gently press. This will remove the excess oil.
  9. Repeat with the other 2 fillets.
beta
calories
470
fat
8g
protein
62g
carbs
45g
more
Inquisitive Foodie http://inquisitivefoodie.com/
You’re now read to serve, you can stack the various components, or leisurely place them. However you see fit. Garnish with half a lemon and enjoy!

sea bass gluten free

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