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Sea Bass with a Side of Onion Chutney

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

  1. Heat the coconut oil in a pan and sauté the onion, garlic and ginger for 2 mins until softened.
  2. 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.
  3. Allow the chutney to cool. It can be stored in the fridge for up to a week.
  4. 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

  1. 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.
  2. 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.

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