While most fish have negligible levels of omega-3 fatty acids, sea bass and halibut have a decent amount of Omega-3 and Vitamin A, both of which are important in gut health and recovery. Bitter leaves -the salad- can stimulate digestion.
Serves 4
Ingredients
For the Chutney
- 2 tsp coconut oil
- 1/2 red onion, chopped
- 2 garlic cloves, crushed
- 1tsp finely grated root ginger
- 400g can chopped plum tomatoes
- 2 tbsp xylitol – if you have dogs don’t let them get a hold of this
- 1/2 tsp ground cumin
- Pinch of cinnamon
- 3 tbsp cider vinegar
- Pinch of smoked Paprika
For the Fish
- 2x 500g sea bass fillets
- 1 tbsp olive oil
- Bitter leaf salad to serve – rocket, chicory, endive, watercress
- 1 carrot
Method
- Heat the coconut oil in a pan and sauté the onion, garlic and ginger for 2 mins until softened.
- Add the remaining chutney ingredients and bring to a simmer. Cook uncovered over a low heat for 40 minutes until thick and chunky. Stir occasionally to prevent it from sticking to the pan.
- Allow the chutney to cool. It can be stored in the fridge for up to a week.
- Mix 2-3 tbsp chutney mixture with olive oil and brush the mixture all over the sea bass, setting aside to marinade for 20-30 minutes.
Preheat the oven to 180ºC, gas mark 4
- Spoon 3-4 tbsp chutney into the cavities of the sea bass. Place the now stuffed sea bass on to a baking tray and bake them in the oven for 15-20 minutes, or until the flesh of each sea bass is opaque.
- Serve the sea bass with a bitter lead salad, if you need to add carrot strips for sweetness.
Nutritional Information per serving: Kcals 323; Protein 49.4g; Carbohydrates 10.8g of which sugars 10.1g; Total fat 10.2g of which saturates 2.6g
Adapted from the Functional Nutrition Cookbook.