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Pan-fried fish, spicy carrots and preserved lemon

Name: Pan-fried fish, spicy carrots and preserved lemon
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 10 min
Yield: Serves 4
Cuisine: British recipes
Ingredients: 800g carrots; Finely chopped skin of 1 preserved lemon (see tip); Zest and juice of 1 small lemon; ½ tsp chilli flakes; 2 tbsp extra-virgin olive oil; Handful of basil leaves; 4 sea bass fillets (or other sustainable white fish); Flour to dust; Knob of butter; 1 tbsp olive oil; Wilted rainbow chard to serve

Published: 17 Apr 15
Updated: 4 Mar 25

This colourful, healthy fish recipe uses big-flavoured ingredients, such as chilli and preserved lemon, to turn a weeknight meal up a notch.

Easy
February 2015

Test kitchen approved

Serves 4
Hands-on time 30 min, oven time 40 min

This colourful, healthy fish recipe uses big-flavoured ingredients, such as chilli and preserved lemon, to turn a weeknight meal up a notch.

Nutrition: per serving

Calories: 351kcals
Fat: 16.9g (4g saturated)
Protein: 30.9g
Carbohydrates: 19.2g (14.5g sugars)
Fibre: 6.7g
Salt: 0.6g

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Ingredients

800g carrots
Finely chopped skin of 1 preserved lemon (see tip)
Zest and juice of 1 small lemon
½ tsp chilli flakes
2 tbsp extra-virgin olive oil
Handful of basil leaves
4 sea bass fillets (or other sustainable white fish)
Flour to dust
Knob of butter
1 tbsp olive oil
Wilted rainbow chard to serve

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Method

Heat the oven to 200°C/fan180°C/gas 6. Chop the carrots into 1.5cm rounds, on an angle. Boil for 5 minutes, drain, then put in a baking dish lined with baking paper.
Add the preserved lemon skin, lemon zest and juice, chilli flakes, salt, pepper and olive oil. Toss, then bake for 40 minutes or until the carrots are cooked. Stir in the basil leaves.
Five minutes before the carrots are ready, lightly dust sea bass in plain flour seasoned with salt and pepper. Melt a knob of butter and 1 tbsp olive oil in a pan on a high heat. Cook the fish for 2-3 minutes on each side until cooked. Serve the carrots with the fish and wilted rainbow chard.