Superfood - March-April 2017

60 SUPERFOOD

FISH & SEAFOOD

Middle Eastern Za’atar Sea Bass with Tabbouleh

Sea bass fi llets seasoned with aromatic

and tangy za’atar mix and served with a

colourful side of tabbouleh salad makes

a delicious and nutrient-dense Middle

Eastern feast.

INGREDIENTS

• 80g (½ cup) quinoa


• 175ml (¾ cup) boiling water


• 2 bunches (56g/2oz) fresh parsley, fi nely
  chopped


• 2 tomatoes, fi nely chopped


• 130g (4½oz) cucumber, fi nely chopped


• ½ red onion, fi nely chopped


• juice of 2 lemons


• 4 tbsp pomegranate seeds


• 4 fi llets (300g/10½oz) of sea bass


• 2 tbsp olive oil


• 2 tbsp za’atar spice mix


• pinch of salt and pepper, to taste

SERVES: 4

PREP TIME: 30 MINUTES

COOKING TIME: 15 MINUTES

1. Add the quinoa to a small saucepan
   along with the water. Bring to a boil. Cover,
   reduce heat to low and simmer until water is
   absorbed, about 15 minutes. Leave to cool.


2. In a large bowl, mix together the quinoa,
   parsley, tomatoes, cucumber, onions,
   pomegranate seeds and lemon juice.
   Season with a pinch of salt and pepper
   to taste.


3. Drizzle about 1 teaspoon of olive oil on
   each sea bass fi llet. Rub about 1 teaspoon
   of za’atar onto each fi llet and season with a
   pinch of salt and pepper.
   4. Heat the remaining tablespoon of olive
   oil in a non-stick frying pan over a medium-
   high heat. Cook fi llets on each side for 3
   minutes, then fl ip and cook for another
   3 minutes or until cooked through.
   5. Serve with the tabbouleh and a generous
   squeeze of lemon juice.

QUICK TIP

For a lighter version, place the sea

bass fi llets onto a baking sheet

covered with parchment paper and

bake at 220°C (200°C fan), 425°F,

Gas Mark 7 for 10–15 minutes.

PER SERVING 238kcals, 18.2g protein, 9.8g fat

(1.5g saturates), 18.9g carbs, 2.8g fi bre, 2.5g sugar,

0.1g sodium

SF9_P58-63 Nadia Fish SHSD.indd 60 30/01/2017 10:18