STUFFED SEA BASS WITH SPICED FREGOLA
Serves 4, Ready in 40 Minutes
I love baking whole fish! Not only is it a great way to not waste pieces of fish like sea bass that are often discarded when preparing fillets but I always find it just seems more flavourful too.
This dish is a beautiful combination of different Mediterranean flavours and I just can’t get enough! Sardinia has fregola and Greece has a similar pearl couscous but of course, there are plenty of other countries that use couscous too! The key for this recipe is that you want the pearl variety or the slightly larger size, rather than the tiny variety. You don’t get the same texture with the smaller type. The kick from the harissa ties this all together perfectly and pays homage to the beautiful flavours of the countries that meet the Mediterranean on the Northern coast of Africa.
INGREDIENTS
For The Fish:
4x Whole sea bass, cleaned/ gutted if needed
1 Orange, sliced- You will need 4 slices to stuff the fish and extra for serving.
4 Bay leaves
4 Rosemary stems
4 Garlic cloves, crushed
1 Red onion, quartered
Olive oil
Salt & Pepper
Small handful of fresh parsley to serve
For The Fregola:
1 Onion, finely chopped
2 Garlic cloves, fienly chopped
1 Courgette, finely chopped
1 Red pepper, finely chopped
2 Bay leaves
2 Tablespoons oregano
1 Tablespoon harissa
2 Tablespoons tomato puree
250g fregola or Greek/ pearl cous cous
800ml Water
METHOD
Heat the oven to 200 degrees (180 degrees fan).
Place the fish in an oven dish and stuff their open bellies with 1 bayleaf, 1 garlic clove and 1 orange slice in each. (You might want to half each orange slice so that it fits nicely.)
Place the rosemary sprigs, onion and another 2 slices of orange in the roasting dish alongside the fish.
Season and drizzle with olive oil before placing it into the oven for 20 minutes or until the bass has cooked through.
While the bass is cooking, start the fregola. In a saucepan, heat a little olive oil and fry the onion and garlic until soft.
Add the courgette and red pepper and fry until cooked.
Add the tomato puree, harissa, oregano and cook for a minute to coat the ingredients in the paste.
Add the fregola and coat in the paste for a minute.
Add the water and bay leaves, mix and leave simmer over a low heat for 10 minutes until the fregola is fully cooked.
When the fregola and fish are ready, create a bed of the fregola on a plate and serve the fish on top, along with a fresh orange slice and some fresh parsley.