I made this last week, and I was over the moon with how filling, tasty and easy it was to knock together.
I usually make my own cauliflower rice, (just add cauliflower to grate option in a blender, and ta-da), but Asda and all other major supermarkets now do them. A big bag was a bargain £1, and this easily does 2 meals.
Grilled Sea Bass Madras With Sweet Cauliflower Rice
2 pieces of Sea bass
Teaspoon of all spice
For the Masala sauce:
Half a thinly sliced red onion
A tin of chopped tomatoes
2 tablespoons of Garam Masala
1 teaspoon of Nigella Seeds
2 crushed garlic cloves
Teaspoon of chilli powder
Teaspoon of Turmeric
Teaspoon of Cumin
Teaspoon of sugar
Teaspoon of pepper
Teaspoon of salt
Tablespoon of low-fat coconut yoghurt
Handful of coriander
Tablespoon of olive oil
1) Add red onion, garlic and Nigella Seeds to a heavy bottomed pan with a teaspoon of Olive Oil, and fry on a low heat.
2) After around 5-7 minutes add the tinned tomatoes, and increase to a medium heat.
3) As the tinned tomatoes start to change colour, and go a little darker, add all the spices, salt, and sugar, and simmer on low for 20 minutes.
4) To another pan add half a cup of water, cauliflower rice, all spice, salt and pepper and steam for around 5 minutes.
5) To a frying pan add a teaspoon of olive oil, and the sea bass fillets, skin down.
6) Fry on a medium heat, until the skin starts to crisp up, (around 3 minutes) then flip over and fry for 30 seconds.
7) Stir in the coconut yoghurt to the madras sauce.
8) Spoon the madras sauce on a plate, and top with the cauliflower rice, and sea bass.
8) Garnish with fresh coriander.
It took around 25 minutes from start to finish, but was totally worth it.
To cut down on the preparation time, I usually double up the madras sauce ingredients, and freeze half.
It is extremely low fat and low carb, coming in at 5 Smartpoints on Weight Watchers.