Tikka and Coriander Marinated Sea Bass
with Spiced Rice and Courgette
This delicious Tikka and Coriander Marinated Sea Bass has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Garlic Clove
1
Courgette
(May contain Celery)
1
Coriander
150
Basmati Rice
10
Vegetable Stock Paste
(Contains Celery)
75
Tikka Masala Paste
2
Sea Bass Fillets
(Contains Fish)
75
Low Fat Natural Yoghurt
(Contains Milk)
Not included in your delivery
½
Oil for Cooking
1
Sugar
¼
Salt
300
Water for the Rice
1
Olive Oil for the Marinade
Nutritional information
Utensils
Instructions
Peel and grate the garlic (or use a garlic press).
Trim the courgette, then cut into roughly 2cm pieces.
Roughly chop the coriander (stalks and all).
Heat the oil (see pantry for amount) in a deep saucepan (with a tight-fitting lid) on medium heat.
Once hot, add the garlic and stir-fry until fragrant, 1 min.
Stir in the rice, veg stock paste and half the tikka paste. Cook until coated, 1 min.
Add the sugar, salt and water for the rice (see pantry for all three amounts).
Bring the rice pan to the boil, then turn the heat down to medium and cover with the lid.
Leave the rice to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).
Meanwhile, in a small bowl, mix together half the coriander, remaining tikka paste and the olive oil for the marinade (see pantry for amount).
Lay the sea bass onto a board, skin-side down, and spread the tikka marinade over the flesh. Season with salt and pepper. Set aside. IMPORTANT: Wash your hands and equipment after handling raw fish.
Heat a drizzle of oil in a large, preferably non-stick frying pan on medium-high heat.
Once hot, add the courgette and stir-fry until softened, 6-8 mins total.
Once cooked, season with salt and pepper, then transfer the courgette to a bowl.
Return your (now empty) frying pan to medium-high heat with a drizzle of oil.
Once hot, carefully place your sea bass into the pan, skin-side down.
Cook for 3-4 mins before turning over and cooking for 2-3 mins on the other side. TIP: To get crispy skin on the fish, don't move it around when it's cooking skin-side down. IMPORTANT: The fish is cooked when opaque in the middle.
Once the rice is cooked, fluff it up with a fork.
Stir through the cooked courgette and half the remaining coriander. Season to taste with salt and pepper.
Serve the rice in bowls topped with the sea bass, a drizzle of yoghurt and the remaining coriander.
Enjoy!
