Fillet of Sea Bass with Wild Rice and a Citrus Vinaigrette

A tangy and flavoursome way to prepare sea bass.

Ingredients


  • 4 fillets sea bass
  • 1 tblsp olive oil
  • 200 g pak choi
  • 200 g baby carrots
  • 200 g baby fennel
  • for the vinaigrette
  • 4 oranges (segmented)
  • 2 lemons (segmented)
  • 2 limes (segmented)
  • 2 tblsp extra virgin olive oil
  • for the wild rice
  • 250 g wild rice
  • 1 tblsp chopped flat leaf parsley
  • ½ lime (juice only)
  • salt and black pepper

Method

  1. Cook the wild rice for 10-15 minutes until the grains are tender, then strain and stir in some chopped flat leaf parsley and lime juice.
  2. Make the dressing by placing the orange, lemon and lime segments in a dish with the olive oil.
  3. Stir gently and season, taking care not to break up the segments.
  4. Blanch the vegetables in boiling water untill tender, strain and keep warm until ready to serve.
  5. Heat the oil in a frying-pan and place the fish on it skin side down.
  6. Cook for 2-3 mins and then turn over and continue to cook for another 2 minutes, keep warm.
  7. Place the rice in the centre of the plate and put the fish on top.
  8. Garnish with the baby vegetables and drizzle the dressing around using some of the citrus segments.




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