Serves 4: 

Ingredients:

4 medium boneless sea bass fillets (you can use sea bream fillets or other fish with the skin on). Buy from your fishmonger or the fresh fish counter at the supermarket.

2 large courgettes, sliced thickly

400 grams of fresh/frozen broad beans or peas or a 50:50 combination of both

Handful or 1/2 packet of fresh mint, washed & finely sliced

100 gram bunch or packet of watercress washed and finely sliced

2 tablespoonfuls of Virgin olive oil 

Method:

1. Heat a griddle pan over a high heat. In a bowl mix the courgette slices with 1 tablespoonful of olive oil and season with freshly ground pepper and a little ground seasalt. Cook on the hot griddle for 2-3 minutes on each side and return to the bowl.
2. Cook the broad beans and/or peas for 3-5 minutes. Place in the bowl with the courgettes and then stir in the watercress and mint..
3. Reduce the temperature of the griddle down to a medium-high heat. Place the sea bass onto the griddle, skin side down and cook for 4-5 minutes until the skin is crispy. Turn the fish over gently and cook for a further 1 minute, until all the fish is well cooked through.
4. Serve the sea bass immediately to top of the courgette and pea/bean salad, skin side up.

Consider serving with sweet potato mash or a serving of basmati rice. 

Nutritional tips:

This dish is low in calories, high in protein and low in fat/saturated fat and so keeps you feeling fuller for longer. It contributes a generous proportion of iron, vitamin B12 and calcium. Because of the combination of green vegetables and bean base it is also reasonably high in dietary fibre particularly soluble fibre which is important in keeping your gut microbiome healthy.

If you choose to use seabream, this is much higher in all important omega 3 fatty acids which help reduce inflammation, support our brain function and hormone production and so sea bream can contribute to one of the two recommended portions of oily fish we should aim to consume each week.