Panfried Sea Bass with Harissa & Rose

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

Suggestions


Delight your taste buds with this unique and aromatic Panfried Sea Bass with Harissa & Rose, a dish that combines the rich, spicy flavors of harissa with the delicate essence of rose. This recipe is perfect for those seeking a gluten-free, dairy-free meal that’s both flavorful and nutritious. The sea bass fillets are marinated with harissa paste and cumin, then seared to golden perfection. The accompanying sauce, made with honey, cinnamon, and a touch of rose water, brings a luxurious sweetness and fragrance to the dish. It’s a perfect balance of heat and floral notes that will impress your guests or elevate your regular dinner routine.

This dish is not only a feast for the senses but also an easy way to make a memorable meal in just 45 minutes. Whether you're preparing lunch or dinner, the combination of spices and the indulgent rose water creates an unforgettable culinary experience. Pair it with a simple salad or some roasted vegetables for a well-rounded, satisfying meal. The dish is versatile enough for any occasion, from a casual family dinner to a more elegant gathering.

Take your cooking to the next level with this delightful recipe that’s as visually stunning as it is delicious. Whether you're a seasoned cook or a beginner, this Panfried Sea Bass with Harissa & Rose will surely become a favorite in your recipe collection.

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