Filling the cavity of a fish with herbs and spices beautifully infuses the flesh with flavour, plus wrapping it in foil keeps it nice and moist.
445 CALORIES | 22G FAT | 5.5G SATURATES | 12G CARBS | 11G SUGAR | 1G SALT | 45G PROTEIN | 8G FIBRE
SERVES 4
1 large handful of fresh coriander
1 garlic clove, peeled
2.5cm cube fresh ginger, grated
½ small red bird’s eye chilli
4 whole sea bass, gutted, cleaned and scaled
250ml fish stock
50ml light coconut milk
4 large carrots, peeled and sliced into matchsticks
2 lemons, 1 thinly sliced, 1 quartered
600g asparagus, trimmed
freshly ground black pepper
squeeze of lemon juice
1. Preheat the oven 180°C/gas mark 4.
2. Place the coriander, garlic, ginger and chilli in a food processor and blend until finely chopped.
3. Rinse out the cavity of each fish under cold running water to ensure it is completely clean and check all the scales have been removed. (You can use the back of a knife to do this, running it in the opposite direction to the scales.)
4. Spread a quarter of the spice mix inside the cavity of each fish and place each one on a piece of lightly oiled foil that has been twisted to form a shallow bowl shape.
5. Mix together the stock and coconut milk and pour over the fish in each foil packet. Add some carrot sticks and a few slices of lemon and cover with another sheet of foil and seal together. Cook in the oven for 20–25 minutes.
6. Meanwhile, place a large griddle pan over a high heat and dry-griddle the asparagus on all sides until nicely charred. Season with a twist of pepper, dress with a squeeze of lemon and keep warm.
7. Check that the fish is cooked through: the flesh should be firm and flake easily, then serve with the grilled asparagus and don’t forget to spoon the juices from the parcel over the top.
