How to cook the perfect Spanish Seabass in minutes

ADVERTORIAL

Hosting an intimate end-of-year catch-up or a full-blown summer soiree? You can't go wrong with a seafood lunch or dinner. Despite what some people may think, you don't need to be a world-class chef to cook a delicious serving of fish. In fact, thanks to the new frozen range of Cooke Seafood Spanish Seabass, you can create a gourmet feast for guests (or yourself) within minutes.

Responsibly sourced from the Mediterranean Sea, Cooke Seafood Spanish Seabass will delight your tastebuds with its delicate, sweet flavour and impress with its firm-but-flaky texture.

Rich in protein and omega-3s, this versatile fish pairs well with any dish, and thanks to Cooke Seafood's premium freezer-friendly Spanish Seabass fillets, it's never been easier to elevate your meal.

Fuss-free cooking

To prepare your Cooke Seafood Spanish Seabass, be sure to thaw the portions overnight in the fridge. If you prefer them pan-fried, simply set a saucepan to medium heat, lightly grease it with olive oil, add the fish then cook for a few minutes on each side.

You can also bake your Spanish Seabass by pre-heating your oven to 200°C, adding fillets (skin-side down) to a lined baking tray and cooking for 14 minutes, or until opaque and flaky.

Serve with baked or steamed vegetables, light summer greens or take your dining experience to new heights with this tasty pan-fried Seabass with Pearl Couscous Salad.

Recipe

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves: 2 people

Ingredients

• 220g (2 fillets) Cooke Seafood Spanish Seabass
• ⅔ cup pearl couscous
• 200g small, sweet potatoes, peeled, cut into ½ cm thick rounds
• 1 zucchini, cut into 1cm thick rounds
• 1 tbsp olive oil
• ½ tsp sweet paprika
• 1-2 thyme sprigs
• Sea salt and freshly ground black pepper
• ¼ cup basil leaves
• 1 tsp red wine vinegar
• Lemon wedges, for serving

Method

1. Preheat oven to 190°C (170°C fan-forced). Line a large oven tray with baking paper. Spread sweet potatoes and zucchini onto the oven tray and drizzle with oil, sprinkle with paprika, thyme leaves and seasonings. Roast for 15 minutes, turning halfway through cooking. Add cherry tomatoes to the tray in the last half of cooking time.
2. Meanwhile, add couscous to a saucepan of boiling water and cook for eight to ten minutes until tender. Drain well under cold water.
3. Heat a little extra oil in a frying pan over medium heat. Cook Seabass fillets for four minutes, turn and cook for a further three minutes. Cooking time may vary depending on the thickness of the fish.
4. Combine couscous with the roasted vegetables, including any oil and seasonings from the tray. Fold in basil leaves and vinegar. Toss gently.
5. Serve Seabass with couscous salad and lemon wedges.

Discover a world of seafood with Cooke Seafood. We're sure you will taste the difference.