Monday, 18 July 2011

Sea Bass and Broad Bean Foil Packets

This is a technique that’s very easy to use, and maybe one that some people forget to use, I know I did. I was tired of just oven baking a fish and constantly watching it to make sure that the fish was getting done without overcooking, and then I just remembered that I could wrap individual portions into parcels and bake in the oven at a set time and the steam and moisture would cook and keep moist whatever was in the packet. You could really use your imagination with this as any vegetable can go inside with whatever seasoning you like. This is my recipe and it serves the two of us but since it’s in parcels you just adjust the ingredients as needed.

2 sea bass fillets
1kg broad beans (prepared- see below)
½ punnet cherry tomatoes
3 cloves garlic
1 lemon
1 handful parsley leaves
2-3 tbsp. olive oil
½ tsp. salt
Freshly ground black pepper
2-3 fresh basil leaves per packet
Tin foil

To prepare the Broad beans:
Bring a pot of water to a boil.
Shell all the broad beans.
Blanch them for 3-5mins in boiling water.
Take them out and put in cold ice water to stop the cooking process.
Peel the outer layer of skin off the beans to reveal a bright green bean, set aside.

Note: This is a timely but rewarding process; you could easily skip it and try this recipe with any other type of bean, such as French.

To making the packet filling:
Quarter all tomatoes and add to a bowl. (Smash the tomato out a bit so the juices come out)
Chop garlic, parsley finely and add to bowl.
Next lemon juice, olive oil, salt, pepper and broad beans and mix thoroughly.
Set aside and let sit 5 minutes.

Build the packet:
Lay out sheets of foil big enough to double over and fold in the packet contents securely without any air getting free.
Lay down the fish pour a portion of the tomato, broad bean mixture on top and secure tightly.

Bake at 200C or 400F for about 20-30mins.

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