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Tikka and Coriander Marinated Sea Bass
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Tikka and Coriander Marinated Sea Bass

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.

Tags:
Under 650 calories
WeightWatchers
Allergens:
Celery
Fish
Milk

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.

Preparation Time30 minutes
Cooking time15 minutes
DifficultyMedium

Ingredients

serving amount

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

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Nutritional information

Energy (kJ)2511 kJ
Energy (kcal)600 kcal
Fat21.3 g
of which saturates4 g
Carbohydrate73 g
of which sugars10.7 g
Protein28.1 g
Salt3.7 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Garlic Press
Medium Saucepan
Lid
Bowl
Small Bowl
Large Frying Pan
Pan

Instructions

Get Prepped
1

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).

Build the Flavour
2

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). 

Cook the Rice
3

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).

Courgette Time
4

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.

Fish to Fry
5

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.

Finish and Serve
6

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!