Pan-fried fish, spicy carrots and preserved lemon

Pan-fried fish, spicy carrots and preserved lemon

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

Pan-fried fish, spicy carrots and preserved lemon

  • Serves icon Serves 4
  • Time icon 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

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

  1. 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.
  2. 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.
  3. 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.

Nutrition

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

delicious. tips

  1. Quarter the preserved lemon and discard the flesh – you only need the skin for this recipe.

    Learn how to fillet a round fish below…

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