Black Sea Bass With Moroccan Vegetables and Chile Sauce

Name: Black Sea Bass With Moroccan Vegetables and Chile Sauce
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 1 teaspoon allspice; 0 teaspoons freshly ground black pepper; 237 milliliters broccoli florets; 2 larges carrots, peeled and thinly sliced; 237 milliliters cauliflower florets; 2 celery stalks, thinly sliced; 237 milliliters couscous; 2 teaspoons curry powder; 59 milliliters crumbled feta; 59 milliliters fresh dill, chopped; 3 cloves garlic, chopped; 1 large green bell pepper, cored, seeded and thinly sliced; 237 milliliters chopped leeks (or onions); 2 Tbsps low-sodium soy sauce; 1 teaspoon olive oil; 2 teaspoons chopped fresh oregano; 2 teaspoons pine nuts; 680 grams fillets black sea bass (about each); 946 milliliters fresh spinach; 473 milliliters chopped fresh tomato; 118 milliliters low-sodium, fat-free vegetable stock; 2 larges zucchini, cut into 1/4-inch chunks

Black Sea Bass With Moroccan Vegetables and Chile Sauce might be just the main course you are searching for. This recipe serves 4. Watching your figure? This pescatarian recipe has 473 calories, 43g of protein, and 9g of fat per serving. From preparation to the plate, this recipe takes about 45 minutes. A mixture of couscous, cauliflower florets, garlic, and a handful of other ingredients are all it takes to make this recipe so tasty. To use up the curry powder you could follow this main course with the Curry Ice Cream with Mango and Pistachio as a dessert.

Instructions

Line a 9" x 12" baking dish with foil. Set aside.

Equipment you will use

Baking Pan

Aluminum Foil

Heat oven to 40

Equipment you will use

Oven

Heat oil in a large saucepan over medium heat. Cook leeks, garlic, oregano, curry, allspice and black pepper until leeks become translucent, stirring, 2 to 3 minutes.

Ingredients you will need

Black Pepper

Allspice

Oregano

Garlic

Curry Powder

Leek

Cooking Oil

Equipment you will use

Sauce Pan

Add tomato, bell pepper, celery and soy sauce. Cook until pepper softens, 2 to 3 minutes.

Ingredients you will need

Bell Pepper

Soy Sauce

Celery

Pepper

Tomato

Add stock. Simmer, covered, 25 to 30 minutes.

Ingredients you will need

Stock

Place carrots, cauliflower, broccoli and stock in prepared dish.

Ingredients you will need

Cauliflower

Broccoli

Carrot

Stock

Bake until vegetables begin to soften, 10 to 12 minutes.

Ingredients you will need

Vegetable

Equipment you will use

Oven

Remove from oven.

Equipment you will use

Oven

Add spinach and zucchini.

Ingredients you will need

Zucchini

Spinach

Place fish on top of vegetables.

Ingredients you will need

Vegetable

Fish

Drizzle with sauce.

Ingredients you will need

Sauce

Bake until fish is cooked through and vegetables are tender, 15 to 20 minutes. While fish cooks, prepare couscous as directed on package. Top each plate with 1/4 cup couscous, 1/4 of vegetables and 1 fillet.

Ingredients you will need

Vegetable

Couscous

Fish

Equipment you will use

Oven

Sprinkle with pine nuts, dill and feta.

Ingredients you will need

Pine Nuts

Dill

Feta Cheese

Serve immediately.

Equipment

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Seabass works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The St. Michael-Eppan Anger Pinot Grigio with a 4.3 out of 5 star rating seems like a good match. It costs about 23 dollars per bottle.