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Cous Cous Stuffed Sea Bass

By: Caroline Feed Your Sole from feed-your-sole.com

"This Cous Cous Stuffed Sea Bass looks absolutely great – yet is so easy to make. Fluffy cous cous flavoured with olives, capers and fennel seeds stuffed in tender sea bass. Sea Bass is such a great fish. It’s really just so versatile – as it’s a mild tasting fish it goes well with so many things. Plus it’s low in fat, high in protein and not so bad on the protein to calorie ratio. It also packs in omega-3 fatty acids."

Serves1 Person

Preparation Time15 min

Cooking Time30 min

Ingredients

  • 1 small to medium sea bass, cleaned and gutted (around 300g total weight)
  • 35 grams cous cous
  • 50 milliliters vegetable stock
  • 1 small red onion, diced
  • 1 teaspoon fennel seeds
  • 1 small handful dill, chopped
  • 1 small handful parsley, chopped
  • 1 teaspoon capers, roughly chopped
  • 5 black olives, sliced in half length ways
  • 1 lemon - juice & zest
  1. Preheat the oven to 190C/275F. Heat a small saucepan over a medium high heat with a few sprays of light cooking oil or olive oil. Add the onion and cook for 3 minutes then add the fennel seeds and cook for a further 1 minute.

  2. Add the cous cous to the pan along with the stock and stir. Bring to the boil and then remove from the heat and cover for 10 minutes or until the liquid is fully absorbed.

  3. Whisk together the lemon juice, zest and the olive oil. When the cous cous is ready use a fork to fluff the grains and pour the dressing over. Then add the capers, olives, dill and parsley and mix well.

  4. Line a baking tray with parchment / baking paper. Fill the cavity of the sea bass with the cous cous mixture and place on the baking tray. Season with salt, pepper and a small drizzle of oil. Bake in the middle of the oven for 20-30 minutes.

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