Mediterranean Tripple Tomato Sea Bass and rice.

Sea bass is one of my favourite fish, but I often find when I’m looking for a recipe, they’re all a bit fancy and I have to go out and buy special ingredients. I like to try to include fish in our diet at least twice a week but with fussy little urchins to feed, it’s not easy to find something, everybody likes.

I was determined to find a sea bass recipe that I could cook in the week every now and again that everyone will enjoy but isn’t going to break the bank or need a Michelin star certificate to prepare.

This recipe is a delicious mid week Meditteranean meal that is nutritious and quick to make. On the plate if feels like you’ve whipped up a fancy dish and wouldnt look out of place at a dinner part either.

The dish is championed by the sauce. It’s really versatile so if you’re not into sea bass it can be eaten as a pasta sauce; with any kind of fish, chicken, or vegetarian options; or throw in some chunky mushrooms and dip in crusty bread.

So here’s the recipe.


serves 4

Sea Bass 2-4 seabass fillets ( I use 1/2 fillet per person)
Cherry tomatoes 1 punnet
Tin of chopped tomatoes x1
Sundried tomatoes 1/2 cup
Red onion x1 large
Chickpeas 1/2 Tin
Dried Thyme 1/2 Tsp
Dried basil 1/2 Tsp
Fresh Parsley Handful
Spring onions x 5
Chicken stock x1
Red pesto x 2 Tbsp
Garlic Grated or pressed. x 2 cloves
water 1 – 11/2 tins


Start by putting a pan of water on the hob for the rice. Or flick the kittle on if you prefer.

Next, add a drizzle of olive oil to a large pan and cook until soft, for around 10 minutes. Keep an eye on them so they don’t go to brown.

Meanwhile, grate your garlic, chop the spring onions into small slices.
Chop or tear the Sundried tomatoes into 2cm pieces and roughly chop your parsley and set aside until later.

After 10 minutes add the Grated garlic, Basil and Thyme to the onions and cook for one minute.

When your rice water is boiling, add the rice and cook for the time stated on the packet.

Add the tinned tomatoes, pesto to the pan, then fill the empty tomato can with water and add this to the pan. Add the chicken stock and mix together, breaking up the stock as you stir.
Simmer for 10 minutes or until the liquid has reduced by half.

In a frying pan or griddle pan drizzle a little of the oil from the jar of sundried tomatoes and coat the pan.
Place the fish in the pan skin side down and cook on high heat for around 5 minutes.
Use a pastry brush to coat the top of the fish in the sundried tomatoes’ oil before you turn it over and cook the other side for another 5 minutes

Stab each tomato with a knife – I do this, because otherwise when you eat them, they pop in your mouth and can be very hot. Stabbing them first his releases a bit of air.

If the fish cooks before the sauce is ready, turn off the heat and cover with a lid or plate until it’s time to serve.

When the sauce has reached a texture you like ( if it hasn’t simmered for a little longer) add the remainder of the ingredients and a pinch of salt to the pan. Simmer for a further 3 minutes.

Serve the rice onto the plate , ladel over the sauce and top with the sea bass.

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