Garlic Butter Sea Bass with Greens & Brown Rice

• 250gbrown rice, rinsed
• 3spring onions, finely sliced
• 4skin-on sea bass fillets, about 600g total
• 35gbutter
• 2garlic cloves, thinly sliced
• 1lemon, cut into wedges
• 250gtenderstem broccoli, trimmed
• 100gspinach
• 120gfrozen peas
• 1 tbspolive oil, divided
• fine salt, to taste
• black pepper, to taste

Method

1. 1Bring a large pan of salted water to the boil. Add the brown rice and cook according to the packet until nearly tender, allowing around 25 to 30 minutes for the rice; longer-cooking varieties will extend the total time.
2. 2Add the frozen peas to the rice pan and cook for 3 minutes until bright green and hot through. Drain well, return to the pan, cover and leave off the heat.
3. 3Meanwhile, heat 2 tsp of the olive oil in a wide frying pan over a medium-high heat. Add the tenderstem broccoli and cook for 5 minutes until bright green, just tender and coloured at the edges.
4. 4Add the spinach to the broccoli pan and cook for 1 minute until just wilted, leaving the broccoli spears recognisable. Season with salt and black pepper, then keep warm off the heat. Transfer the broccoli and spinach to a warm bowl and reuse this frying pan for the fish.
5. 5Stir all but a small pinch of the spring onions through the warm rice and peas. Season with salt and black pepper, then cover again to keep warm.
6. 6Pat the sea bass dry with kitchen paper and season the flesh and skin with salt and black pepper. Heat the remaining 1 tsp olive oil in the same frying pan over a medium-high heat, then lay in all four fillets skin-side down.
7. 7Press the fillets gently with a fish slice for 10 seconds, then cook undisturbed for 4 minutes until the skin is deeply golden and the flesh is opaque most of the way up the sides. Turn and cook for 1 minute until the flesh flakes easily at the thickest point.
8. 8Transfer the fish to a warm plate, skin-side up. Lower the heat, add the butter and garlic to the fish pan, and cook for 1 minute until the butter foams and the garlic is pale gold.
9. 9Divide the pea-studded rice between four warm plates and arrange the broccoli and spinach alongside. Spoon the garlic butter and golden garlic slices onto the rice where each fillet will sit and around it, then place the sea bass on top, skin-side up. Scatter over the reserved spring onion and serve with the lemon wedges.

Per serving

kcal

528

protein

37.5g

fibre

7.1g

carbs

57.5g

fat

16.8g