Seabass baked with mangetout
Seabass is cooked in a light broth with mangetout and then baked in the oven with lemon juice.
- 3 oz unsalted butter
- 3 lb seabass cleaned, head and tail cut off, fish boned
- 1/2 pint dry white wine
- 3 - 4 garlic cloves finely chopped
- 1/2 teaspoon ground cinnamon
- Maldon or sea salt
- freshly ground black pepper
- 6 tablespoons finely chopped parsley
- 12 oz mangetout
- 3 - 4 tablespoons lemon juice
- lemon twists to garnish
- Rub a large ovenproof serving dish with a little of the butter, then place the seabass in it, leaving room on either side to add the mangetout.
- Cut the remaining butter into small pieces and dot all over the fish, then pour over the wine and sprinkle with the garlic, cinnamon, salt and plenty of pepper, finally covering with the parsley.
- Lay on a butter paper and cook in the oven for 40 minutes.
- Meanwhile blanch the mangetout for 30 seconds in boiling water. Remove the butter paper, put the mangetout around the seabass, spooning a little of the melted butter over them.
- Sprinkle both the fish and the mangetout with lemon juice and bake for another 5 - 6 minutes until the mangetout are just cooked but still crunchy and the fish flakes easily when tested with a fork. Garnish and serve immediately.
- Bream or grey mullet can also be cooked in this way. Although mangetout are available all the year round, they are best value in summer.
Oven temperature: 190°C, 375°F, gas 5.
Calories: 389 kcal
Carbohydrates: 8 g
Protein: 42 g
Saturated Fat: 8 g
Trans Fat: 1 g
Cholesterol: 212 mg
Sodium: 165 mg
Potassium: 780 mg
Fiber: 2 g
Sugar: 3 g
Vitamin A: 1513 IU
Vitamin C: 47 mg
Calcium: 80 mg
Iron: 4 mg