Directions:
- Score the skin of seabass with knife, season the fillets generously with salt and pepper. Put it aside.
- Mix chopped tomatoes, capers, olives, olive oil and basil leaves in a bowl, and add the balsamic vinegar and lime juice and add grounded black pepper and sea salt. Adjust the seasoning to your liking.
- In a separate bowl, add couscous, and then add the chicken stock. Cover with a plate, and leave for 5-7 minutes or until the liquid are all absorbed by the couscous. Fluff the couscous up with a fork. Mix the couscous with some of the tomato sauce, and dish onto a warm plate.
- While the couscous is being cooked, heat a non-stick frying pan on a medium heat. Add olive oil, when the oil is hot, put the seabass fillet in the pan, skin side down. Press the fillet down with a spatula, so the fish fillets do not curl up. Fry the fillet for 4 minutes until the skin is crispy. Turn the fish over carefully so it does not break up. Fry for a further 2 minutes, and turn off the heat.
- Lay the fish on top of the couscous, drizzle with some of the tomato sauce, and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 644.27 Kcal (2697 kJ) | ||
| Calories from fat | 155.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.31g | 27% | |
|---|---|---|---|
| Cholesterol | 16.5mg | 5% | |
| Sodium | 863.93mg | 36% | |
| Potassium | 427.39mg | 9% | |
| Total Carbs | 98.81g | 33% | |
| Sugars | 5.52g | 22% | |
| Dietary Fiber | 6.83g | 27% | |
| Protein | 24.09g | 48% | |
| Vitamin C | 12.7mg | 21% | |
| Iron | 2mg | 11% | |
| Calcium | 101.8mg | 10% | |
| Amount Per 100 g | |||
| Calories | 164.62 Kcal (689 kJ) | ||
| Calories from fat | 39.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.42g | 27% | |
|---|---|---|---|
| Cholesterol | 4.21mg | 5% | |
| Sodium | 220.74mg | 36% | |
| Potassium | 109.2mg | 9% | |
| Total Carbs | 25.25g | 33% | |
| Sugars | 1.41g | 22% | |
| Dietary Fiber | 1.75g | 27% | |
| Protein | 6.16g | 48% | |
| Vitamin C | 3.2mg | 21% | |
| Iron | 0.5mg | 11% | |
| Calcium | 26mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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