sea bass with rice dinner recipe

Sea Bass Fillet with white rice and asparagus

Ingredients – 1 person serving 

1 Sea Bass fillet (68g) 

150g of white rice 

150g of asparagus 

1 pinch of dill 

2 pinches of black pepper 

2 pinches of salt 

2 teaspoons of coconut oil 

 

Method 

  1. Preheat the oven to temperature: 180°C or Fan 160°C or Gas 4 
  1. Rub the sea bass fillet with coconut oil, pepper, salt and dill 
  1. Cut the hard ends of asparagus. TIP- break the ends with your hand instead, it will naturally break the asparagus at the appropriate part. 
  1. Bake the sea bass fillet for 15- 20 mins. To ensure the sea bass fillet is cooked, poke the thickest part fillet with a fork at 45-degree angle. Twist the fork and you pull-out some fish to check if it is ready.  
  1. Boil rice, white rice is usually ready within 15-20 minutes. But follow instructions on the packaging. Add some salt to the water for better taste. 
  1. Boil the asparagus for 3 mins. Then fry it with a teaspoon of coconut oil, salt and pepper.  

Nutrition Analysis

1 person serving – 446 calories / 14.5g fat / 50g carbs / 23g protein 

This meal contains- vitamin B12, vitamin B3 (Niacin), Phosphorous, Iodine, iron, folic acid, vitamins A/ C / E / K, copper, calcium.  

Leave a Comment

Your email address will not be published. Required fields are marked *