I love seabass, it is my favorite fish to cook with, however it is super hard to get where I live in Canada. If I am lucky the only place I have found it is frozen at Costco and they rarely have it there either. This is my favorite dish to make when I can get some. The fish with the creamy peas and new potatoes is such a delicious combo.
This recipe is gluten free, Slimming World and Weight Watchers friendly
Slimming Eats Recipe
Extra Easy - 2.5 syns per serving
Pan-fried Sea Bass with Creamy Mashed Peas
Ingredients
- 2 seabass fillets
- 200g of fresh shelled English peas
- vegetable stock (just enough to cover peas)
- 3 Laughing Cow lights
- salt and black pepper
- spray oil
Instructions
- Season the seabass fillets with some salt and black pepper.
- Add the peas to a frying pan and add some stock (just enough to lightly cover), bring to a boil and then reduce heat to low and simmer for approx 5 mins. *(they will turn a nice bright green colour).
- One by one add the laughing cow lights into the peas and whisk until they melt and start to make a thick creamy sauce. Mash the peas with a fork or you can add to a food processor and give a few spins of the blade.
- Spray a frying pan over a medium high heat with some spray oil and add the seabass fillets (skin side down) and fry until skin is crisp, flip over and fry the other side until lightly golden.
- Serve on top of the mashed peas with your choice of sides. I served mine with some sauteed spinach and new potatoes.
The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx nutritional information:
|
Approx NUTRITIONAL INFORMATION |
|
|
1 serving |
|
|
Calories |
258 |
|
Fat |
5.2g |
|
Saturated Fat |
2.2g |
|
Total Carbohydrate |
16g |
|
Dietary Fibre |
5.1g |
|
Sugars |
7.2g |
|
Protein |
32g |
Selina says
Could you use reduced fat cream cheese instead of the laughing cow do you think?
Shevy (Slimming Eats) says
yes that should work fine, just remember cream cheese is no longer a healthy extra A if wanting to count it as a healthy extra.
John m racher says
Wow ,fantastic I really love the peas idear, I blizzard all in my blender, this is one for the collection.