Roasted Sea Bass with Lima Beans, Peppers and Plantains

June 07, 2018

Roasted Sea Bass with Lima Beans, Peppers and Plantains

Roasted Sea Bass with Lima Beans, Peppers and Plantains is a one pot meal. It can serve two very hungry individuals or four people. The recipe is very simple and versatile enough to add any vegetables of your choice. But again, this combination is perfect. I sometimes substitute plantains for potatoes.

What other choices do you think you have? Well, let me start by saying that you have many others. But first, the selection of wine is crucial. A semi white wine is my preference, but you may think otherwise. A good brand is also recommended. And if you don't have white wine, don't worry, vodka will save the day. Adding the same amount of vodka with a little lemon juice is the perfect substitute.

As mentioned, you can substitute plantains with potatoes. If you choose to prepare the dish with potatoes, make sure you are using roasting potatoes. Let the potatoes soak in cold water for a few minutes to remove the extra starch is an optional step. I would also recommend to partially cook the potatoes on a stovetop of partially roast before adding them to the mixture.

Peppers! I used a mixture of sweet peppers for aroma and taste. Shallots! I prefer shallots with this recipe over onions. Onions are more pungent than shallots.

The second star of the show! Fennel Seeds will add an unbelievable aroma to the veggies. The primary star of the show is my Hot and Spicy Pineapple with Herbs Blend. It seals the taste ingredients and delivers a perfect balance and healthy meals.

A side salad or vegetables might be needed if you are feeding more than two people. But again it is a choice.

Roasted Sea Bass with Lima Beans, Peppers, and Plantains, the perfect balance of ingredients, seafood, herbs, and spices.

 Serving: 

Ingredients

For the vegetables

2 small green plantains, halfway cooked 
2 tablespoons olive oil
2 garlic cloves, chopped
2 large shallots, sliced
2 handful cherry tomatoes
1 cup lima beans, frozen, then thawed
½ teaspoon Hot and Spicy Pineapple and Herbs Blend
2 teaspoons fennel seeds 
½ cup white wine or vodka
zest of 1 lemon
Salt to taste

For the Fish

1 teaspoon Hot and Spicy Pineapple and Herbs Blend
2 tablespoons Fish and Seafood Seasoning
2 small to medium sea bass, gutted, scaled and fins clipped (you can ask your fishmonger to do this) and thoroughly cleaned with lemon
Oiled roasting pan

 

Instructions

Put the plantains in a pan of cold, salted water if preferred. Bring to a simmer and bubble for 7 mins, or until halfway tender. Heat oven to 350 degrees. Drain the plantains and set them aside.
Heat up a pan, add 1 tablespoon oil, garlic, shallots and let cook for 1-2 minutes. Add tomatoes and beans, let cook for 1-2 minutes. Add the Hot and Spicy Pineapple and Herbs Blend and mix well. Add fennel seed and mix well. Pour wine or vodka into the mixture and sprinkle lemon zest. Season with salt. Mix all to combine and let cook for 2 - 4 minutes on low heat. 

To prepare the fish for roasting:
In a small bowl, add the remaining oil, Fish and Seafood Seasoning and Hot and Spicy Pineapple and Herbs Blend. Make a couple of slashes in the side of each fish. Rub the mixture into the flesh and cavity of the fish. 

Assemble the dish: Scatter the vegetable mixture onto a prepared roasting pan. Place the fish on top of the vegetables and roast for 40 - 45 minutes or until the fish is completely cooked. (the flesh should pull away from the bones easily when gently pushed with a knife) Let cool for 3 - 5 minutes before serving.
Serve alone or with another side of vegetables or salad preferably.





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