White fish filet with spicy tomato sauce is just like a fish shakshuka, a great choice for a summer dish. Sweet, sour, and a combination of spices elevate a once simple fish filet to a whole other level of flavor and texture. This easy dish is high in protein and low in fat, and so delicious that everyone is sure to love it around the dinner table.
Total Time
20min
5.0
1 Rating
Author: Scarlett Wang at SideChef
Servings:
4
Ingredients
•
1
lb
Sea Bass Fillet
•
1/4
cup
All-Purpose Flour
•
3
Tbsp
Cooking Oil
•
1
tsp
Paprika
•
1/2
tsp
Ground Black Pepper
•
1/2
tsp
Salt
•
to taste
Baguettes
Spicy Tomato Sauce
•
1
can
(14 oz)
Crushed Tomatoes
•
3
cloves
Garlic
, chopped
•
1/2
Small
Yellow Onion
, chopped
•
2
Tbsp
Chopped
Fresh Cilantro
•
1
tsp
Grated
Fresh Ginger
•
2
tsp
Brown Sugar
•
1
tsp
Ground Coriander
•
1
tsp
Paprika
•
1/2
tsp
Red Chili Powder
•
1/2
tsp
Ground Turmeric
•
1/2
tsp
Salt
•
1/4
tsp
Ground Black Pepper
Cooking Instructions
1.
In a tray, mix together the All-Purpose Flour (1/4 cup) and Paprika (1 tsp).
2.
Season the Sea Bass Fillet (1 lb) with Salt (1/2 tsp) and Ground Black Pepper (1/2 tsp) on both sides. Coat the fish well with flour and shake to remove any excess flour.
3.
Heat up the skillet over medium-high heat until there is some smoke. Add Cooking Oil (3 Tbsp) and swirl to coat the pan. Add the fish, skin side down, and cook for about 3 minutes, pressing down gently.
4.
Flip carefully and cook the other side for 2 more minutes or until crispy. Remove from the pan.
5.
Add the Yellow Onion (1/2), Garlic (3 cloves), and Fresh Ginger (1 tsp) into the hot pan, and saute until soft and fragrant. Add the Ground Coriander (1 tsp), Paprika (1 tsp), Red Chili Powder (1/2 tsp), and Ground Turmeric (1/2 tsp) and stir until well combined.
6.
Add the Crushed Tomatoes (1 can), Fresh Cilantro (2 Tbsp), and Brown Sugar (2 tsp), stir, and let it simmer for 3 minutes. Season with Salt (1/2 tsp) and Ground Black Pepper (1/4 tsp).
7.
Place the fish over the sauce, skin side up, and cook for 2 more minutes.
8.
Garnish with cilantro and serve with Baguettes (to taste).
Nutrition Per Serving
CALORIES
182
FAT
13.5 g
PROTEIN
24.3 g
CARBS
18.2 g
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