Nathan Outlaw's baked sea bass

Nathan Outlaw's baked sea bass
  • Gluten-free
  • Low phosphate
  • Low potassium
  • Main meal
  • 1 hour or less
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A tasty low potassium and phosphate dish. This balanced meal is packed full of flavour and contains two portions of vegetables.

Ingredients

4 Sea Bass fillets (70-80g each)

100ml white wine vinegar

50ml olive oil

4 shallots, peeled and halved

200g new potatoes, washed

2 large carrots, sliced

1 teaspoon smoked paprika

2 red peppers, cut into strips

3 teaspoons chopped dill

6 spring onions, trimmed

3 teaspoons chopped tarragon

1 teaspoon fennel seeds

250g broccoli florets

100ml white wine

120g green beans

50g caster sugar

Pepper to taste

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Method

  1. Step 1

    Heat the oven to 220°C / 200°C fan / gas mark 7. Cook the potatoes in a pan of boiling water until just soft. Drain and leave until cool enough to handle, then cut in half. Core, deseed and cut the peppers into broad strips. Peel and slice the carrots. Peel and halve the shallots and trim the ends of the spring onions.

  2. Step 2

    Add the shallots, carrots, red peppers and spring onions to a roasting tray. Sprinkle with the fennel seeds. Add the wine, white wine vinegar, sugar and half of the olive oil, and gently mix. Add the new potatoes and sprinkle with the paprika. Place the tray on the hob and cook on a medium heat for about 5 minutes.

  3. Step 3

    Put the tray in the oven and roast for 20-25 minutes, taking out half-way through to stir. If needed add a small amount of water if the dish looks a bit dry. Meanwhile, fill a large saucepan with water and bring to the boil. Season the flesh of the fish with pepper.

  4. Step 4

    After 20 to 25 minutes, add the fish, laying it on top of the vegetables. Return to oven for a further 8 minutes until the fish is thoroughly cooked. Add the green beans and broccoli to the boiling water for 6-8 minutes. Take the tray out of the oven and add the remaining olive oil and chopped herbs. Drain and serve with boiled broccoli and green beans.

Food facts

The potatoes are the main source of carbohydrate in this dish and the value has been provided for those who have been trained in insulin adjustment.

This recipe is low in potassium, when following the quantities in the ingredients and the serving sizes, so it is suitable for those advised to reduce potassium in their diet.

This recipe is also low in phosphate, however it does contain some phosphate, mainly provided by the fish, therefore if you have been prescribed a phosphate binder you should take as directed.

This recipe is high in protein, therefore suitable for those advised to eat more protein, such as those receiving dialysis. If you have been advised to eat less protein, use a smaller portion of the fish.

As a vegetarian/vegan alternative to fish, try stirring in some butter beans or green lentils, both tinned in water, for a delicious vegan alternative.

There is the no added salt in this recipe but it is found naturally in the fish. It is only slightly above the range to be classified a low salt dish. Try reducing the sugar and using less oil to reduce the fat.

Salmon or cod are cheaper alternatives to sea bass. You could also use frozen fish to reduce the cost (defrost thoroughly in the fridge before cooking).

A mini bottle of wine will be cheaper than a full one and should provide plenty for this recipe.

Finally, you could opt for dried herbs in place of the fresh but would need to use less than the stated amount e.g. 1-1½ teaspoons, and add to the dish while the vegetables are cooking.

Allow to cool and store in an airtight container in the fridge for up to two days. Reheat thoroughly before serving.

If you have a transplant you should buy your fish pre-packaged, rather than from a fishmonger or a fish deli counter, in order to avoid any risk bacterial contamination.

If you don’t have white wine vinegar, you can use any other vinegar e.g. white, red or sherry vinegar.