I love fish but I will admit I am in a bit of a fish rut – my buying choices usually rotate between salmon and cod. Well, apparently, I am not alone. Turns out most people usually buy one of the ‘big five’ – salmon, tuna, haddock, cod or prawns. Sainsbury’s would like us to mix things up a little with their #SwitchTheFish campaign which launches this Friday. If a customer asks for one of the ‘big five’ from a Sainsbury’s fish counter they will be offered a portion of one of four alternative fish – sea bass, coley, hake or loch trout – for free. This sounds like a pretty sweet deal to me, so get thee to a fish counter!
I was asked to take part in the #SwitchTheFish challenge using sea bass – a fish I have enjoyed eating on restaurant outings but haven’t cooked with before. Having made this recipe, I can say I am a complete convert – not only is sea bass very quick and easy to cook, it is also delicious, low-fat and a healthy meal choice. I am definitely making the switch – think I will be trying coley next!
I have served this with a yoghurt and tahini dip – ‘Greek mayo’ as Tonia Buxton called it at a Total Yoghurt event. You wouldn’t think that a simple blend of yoghurt and tahini would be quite so addictive but I am here to tell you it is amazing – and so much healthier than mayonnaise. The courgette and apple ‘slaw’ is all kinds of awesome as well – a fresh, summery version of coleslaw.
And lets talk a little about the red onion and caper combo. Given half a chance I would add capers to almost everything, but they really do go especially well with the flavours in this dish. Plus the caper brine kind of pickles the onions, turning them into a vivid pink-purple. So, so tasty. Photographing this was a bit of torture as I had to hold back wolfing down the entire plate – do not embark on a food shoot with a rumbling tummy!
1 large courgette (zucchini)
1 small green apple (use white cabbage if you prefer)
- Use a food processor to grate the courgette, apple and red onion. Alternatively grate by hand using a box grater.
- Put in a large bowl and add the herbs, olive oil, lemon juice, vinegar and chilli flakes. Toss together and add salt and pepper to taste. It is best to make this just before you need to serve.
1-2 tbsp water if needed
- Vigorously mix the yoghurt, tahini, olive oil, lemon juice and vinegar together in a bowl. Add a little water to thin the dip if necessary. Add salt and pepper to taste.
- Pat the sea bass fillets dry using kitchen towel. Season with a little salt.
- Heat 1 tbsp olive oil in a large, non-stick frying pan. Fry the fillets over medium heat for about 3 minutes on each side or until cooked through. Transfer to a warmed plate and set aside.
- Add the chopped onion to the frying pan and fry for 4 minutes. Toss in the capers and their brine and continue frying for another minute. Turn the heat off and stir in most of the herbs, reserving a little to sprinkle over the fish.
- Divide the fillets and onions between two plates. Sprinkle with the herbs and season with salt and pepper. Serve with the yoghurt and tahini dip and courgette slaw.
Sainsbury’s send me vouchers to cover the ingredients cost for this recipe. Join #SwitchtheFish on Friday 12th June at Sainsbury’s fish counters – all four of the alternative fish will be on offer from Wednesday 10th June – Tuesday 23rd June.