Baked whole seabass with thai crab stuffing (low cal/fat- hi

melville88 · August 2010

Based on 1 serving:

1 whole Seabass (roughly 250grams/10 oz in weight- but remember when calculating cals, 250 is the entire weight of fish, not the weight of the amount you will eat, this will be roughly half so 125 grams or 5 oz)
25 grams of cooked crab meat (1 oz)
1 tsp thai red curry paste
1/2 spring onion finely chopped
1/4 red bell pepper finely chopped
30 grams of coconut milk
1 tsp thai fish sauce (nam pla)
salt and pepper to your taste.

Ask your fish monger for a de-scaled, gutted but whole piece of seabass.

Preheat the oven to 170 degrees celsius.

Finely chop the spring onion (aka scallions) and the red pepper then dry fry these or fry using a little water or low cal spray.

When soft, add the thai red curry paste and saute for 1 minute.

Add the coconut milk and fish sauce and saute for 1 minute.

Stir in the cooked crab meat and saute for 1 minute.

Place the fish on a piece of greaseproof paper and put 3 cuts in the skin of the fish body (either side)

Stuff the fish (in the cavity created by the monger) with the crab stuffing.

Wrap the grease proof paper around the fish and place on a baking tray to cook. You should roll the greaseproof paper tight around the fish and twist the ends- this will help to keep the fish moist in the oven.

Bake the fish for 25-30 minutes and serve. When eating, the easiest way to avoid bones is to lay the fish flat on one side, peel back the skin, eat the revealed fillet down to the spine, remove the spine then eat the rest. You may wish to remove fins etc before baking the fish but you should leave the fish whole (i.e. don't cut off the head) whilst cooking and remove the head after (this just maintains moisture whilst cooking and keeps the meat beautiful and soft).

Depending on the size of your seabass fillet, this recipe works out at around 150 calories, 4-5 grams of fat and a whopping 30+ grams of protein. Serve with steamed green vegetables and enjoy!!!!