Seabass with Curried Cauli Rice
SERVES
Serves 4
prep
Remove the leaves from the cauliflower and keep the leaves that have the finer vein down the middle, discarding the chunkier outer leaves, and set them aside. Break the cauliflower into florets. Save the stalk for adding to other dishes such as stir fry or soup. Use the knife blade attachment for the food processor, add half the florets into the bowl of the processor and turn on at high speed until the cauliflower resembles breadcrumbs. Empty the riced cauliflower into a bowl and then do the same with the remaining florets. Set aside.
Remove the skin from the onion, finely chop.
Slice the rough outer skin from the ginger, finely chop.
Remove the skin from the garlic cloves and finely mince with a knife or using a garlic press.
Mix a tsp of Extra Virgin Olive Oil with a large pinch of garlic powder and use to coat the cauliflower leaves. Spread the leaves onto a baking tray.
Roughly chop the walnuts and cashews.
COOKING
Preheat your over to 160 degrees C.
In one of the frying pans, melt a tbsp of coconut oil (olive oil can also be used if preferred) over a medium heat. Once melted add the onion, garlic and ginger, put the lid on, and saute for five minutes, stirring occasionally to ensure the garlic does not burn. Add 1 tbsp of curry powder and 1 tbsp of Panch Puran to the pan along with 2 tbsp of water, mix well, replace the lid and cook for a further two minutes. Add the riced cauliflower to the pan along with a tsp each of cracked black pepper and sea salt, and stir well to combine all the flavours. Put the lid back on and allow the cauliflower to steam cook for ten minutes, stirring occasionally to ensure that it doesn’t stick to the pan and burn.
Steam the broccoli using either a silicon strainer over a pot of boiling water or with a steamer. Steam the broccoli for approximately 10 minutes or until it starts to fall apart.
Put the baking sheet with the cauliflower leaves into the oven and bake for around 8 minutes or until the leaves start to turn brown and crispy.
Melt a tsp of ghee (olive oil or coconut oil can also be used depending on preference) over a medium heat in the second frying pan. Add the sea bass fillets to the pan, skin side down. Place lid on pan and let the sea bass fillets cook through. This will take 8-10 minutes.
Add the chopped walnuts and cashews to the cauliflower rice for the last five minutes of cooking.
Once the broccoli is steamed, put it into a bowl and mix through the juice of half a lemon and a tbsp of coconut yoghurt (or alternative) and season with salt and pepper.
Serve along with a spoonful of coconut yoghurt and garnish with a slice of lemon. Enjoy!
TIPS
Use organic produce where possible.
Panch Puran is a mix of indian spices. I was introduced to it my my mum who bought me some online so I haven’t actually looked for it in the shops yet. It is a brilliant addition to my spice drawer, adding a real flavour punch to some very simple meals.
Ghee is another staple for me in my cooking arsenal because it has a very high smoke point and delicious buttery flavour. It is a clarified butter that is used a lot in Ayurvedic cooking and has a host of health benefits due to its very concentrated levels of monounsaturated Omega 3s. I don’t use it all the time but favour it when cooking egg based dishes or frying fish. I love Ghee Easy Organic which is available online or from Sainsbury’s.
INGREDIENTS
4 Sea bass fillets, skin on
1 small cauliflower with leaves on
1 medium broccoli head
1 onion
1 large piece of ginger
3 cloves of garlic
1/2 cup raw cashews
1/2 cup raw walnuts
1 tbsp of medium curry powder
1 tbsp Panch Puran (indian five spice)
1 tbsp of coconut oil
1 tsp Extra Virgin Olive Oil
1 tsp Ghee (optional)
1 tbsp Coconut Yoghurt and more to serve (or alternative dairy or plant based plain yoghurt)
Seasoning: sea salt, cracked black pepper, garlic powder
1/2 a lemon plus more to garnish
EQUIPMENT
Medium sized frying pan
Large frying pan
Food processor
Silicon Strainer or Steamer
Garlic Press