Panfried Sea Bass with Harissa & Rose

Gluten Free
Dairy Free
Health score
49%
Panfried Sea Bass with Harissa & Rose
45 min.
2
591kcal

Suggestions


Indulge in a culinary journey with our Panfried Sea Bass with Harissa & Rose, a dish that beautifully marries vibrant flavors and elegant presentation. Perfect for a lunch or dinner gathering, this gluten-free and dairy-free recipe is not only a feast for the eyes but also a delight for the palate. With a preparation time of just 45 minutes, you can impress your guests or treat yourself to a gourmet experience without spending all day in the kitchen.

The star of this dish is the succulent sea bass, marinated in a spicy harissa paste that infuses each fillet with a rich, aromatic flavor. The addition of ground cinnamon and cumin adds warmth and depth, while the sweet notes of honey and the floral essence of rose water elevate the dish to new heights. As the fish cooks to perfection, the onions caramelize, creating a luscious sauce that brings everything together.

Whether you're hosting a dinner party or simply looking to enjoy a delicious meal at home, this recipe is sure to impress. Serve it warm or at room temperature, garnished with fresh cilantro and delicate rose petals for a touch of elegance. Dive into this exquisite dish and savor the harmonious blend of spices and flavors that will transport you to a world of culinary bliss.

Ingredients

  • tbsp cilantro leaves coarsely chopped
  • tsp ground cinnamon 
  • tsp ground cumin 
  • tbsp harissa store-bought ( or see recipe)
  • 1.5 tbsp honey 
  • tbsp olive oil 
  • medium onion finely chopped
  • tsp rose hips dried
  • tbsp rosewater 
  • servings pepper black freshly ground
  • fillet sea bass fillets with pin bones removed
  • cup water 
  • 6.5 tbsp red wine vinegar 

Equipment

  • bowl
  • frying pan

Directions

  1. First marinate the fish.
  2. Mix together the harissa paste, the ground cumin, and 1/2 teaspoon salt in a small bowl. Rub the paste all over the fish fillets and leave them to marinate for 2 hours in the fridge.
  3. Dust the fillets with a little flour and shake off the excess.
  4. Heat the olive oil in a wide frying pan over medium-high-heat and fry the fillets for 2 minutes on each side. You may need to do this in two batches. Set the fish aside, leave the oil in the pan, and add the onions. Stir as you cook for about 8 minutes, until the onions are golden.
  5. Add the remaining harissa, the vinegar, the cinnamon, 1/2 teaspoon salt, and plenty of black pepper.
  6. Pour in the water, lower the heat, and let the sauce simmer gently for 10 to 15 minutes, until quite thick.
  7. Add the honey and rose water to the pan along with the currants, if using, and simmer gently for a couple more minutes. Taste and adjust the seasoning and then return the fish fillets to the pan; you can slightly overlap them if they don't quite fit. Spoon the sauce over the fish and leave them to warm up in the simmering sauce for 3 minutes; you may need to add a few tablespoons of water if the sauce is very thick.
  8. Serve warm for at room temperature, sprinkled with the cilantro, if using, and the rose petals.

Nutrition Facts

Calories591kcal
Protein43.35%
Fat34.93%
Carbs21.72%

Properties

Glycemic Index
76.64
Glycemic Load
9.08
Inflammation Score
-9
Nutrition Score
31.152608912924%

Flavonoids

Apigenin
0.02mg
Luteolin
0.04mg
Isorhamnetin
5.51mg
Kaempferol
0.71mg
Myricetin
0.03mg
Quercetin
22.54mg

Nutrients percent of daily need

Calories:590.63kcal
29.53%
Fat:22.36g
34.4%
Saturated Fat:3.73g
23.33%
Carbohydrates:31.29g
10.43%
Net Carbohydrates:26.83g
9.76%
Sugar:20.77g
23.08%
Cholesterol:272mg
90.67%
Sodium:553.41mg
24.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:62.45g
124.9%
Vitamin B12:12.99µg
216.47%
Selenium:125.12µg
178.75%
Phosphorus:730.48mg
73.05%
Vitamin B6:1.2mg
60.14%
Vitamin C:33.29mg
40.35%
Magnesium:161.25mg
40.31%
Vitamin B3:7.78mg
38.9%
Potassium:1189.51mg
33.99%
Vitamin B1:0.42mg
27.91%
Manganese:0.55mg
27.64%
Vitamin B5:2.74mg
27.44%
Iron:4.47mg
24.83%
Vitamin E:2.83mg
18.88%
Fiber:4.46g
17.84%
Vitamin A:719.44IU
14.39%
Folate:54.43µg
13.61%
Vitamin K:13.18µg
12.55%
Calcium:119.72mg
11.97%
Zinc:1.73mg
11.54%
Copper:0.23mg
11.39%
Vitamin B2:0.17mg
9.78%
Source:Epicurious