szechuan sea bass

Preparation time 20 minutes Cooking time 25 minutes low-calorie cooking spray 4 thick sea bass fillets, about 200 g(7 oz)each, skinned 6 spring onions, diagonally sliced into cm(11/4inch)lengths 2 red peppers, cored, deseeded and thinly sliced 4 pak choi, thickly sliced 5-6 tablespoons water 4 tablespoons light soy sauce salt Sauce rlic cloves, finely chopped tablespoons peeled and finely chopped fresh root ginger 2 red chillies, finely chopped 6 spring onions, finely chopped 2 teaspoons Szechuan peppercorns, crushed noonsto 2 tablespoons tomato puree 1 tablespoon hot chilli sauce 1 tablespoon light soy sauce 3 tablespoons rice vinegar 100 ml chicken stock Spray a wok or frying pan with cooking spray and heat over a medium heat. For the sauce, add the garlic, ginger, chillies and spring onions and stir-fry for about 2-3 minutes until softened. Stir in the crushed peppercorns, tomato puree and hot chilli sauce and cook, stirring, for a few seconds. Add the soy sauce, vinegar and stock to the pan, bring to a simmer and cook for about 2-3 minutes until thick-ened slightly.

Make 3-4 deep diagonal slashes in the skin of the fish with a sharp knife. Arrange the fillets on baking sheet lined with baking paper, season with salt and brush all over with the sauce. Place in a preheated oven,20C(4f), for about15-20 minutes until the fish is cooked through.

Meanwhile, spray a separate nonstick wok or frying pan with cooking spray and heat over a medium heat. Add the spring onions and stir-fry for about 1-2 minutes until softened. Add the red peppers, pak choiand measurement water and stir-fry for 3-4 minutes until the vegetables are just tender, then stir in the soy sauce. Spoon the egetables into the centre of 4 warmed plates. Top each with a fish fillet, then spoon over some of the sauce. Serve with Quick Stir-fry Rice .

For quick stir-fry rice, to serve as an accompaniment, spray a large nonstick wok or frying pan with low-calorie cooking spray and heat over a medium-high heat. Add 1 tablespoon mild curry powder, 400g frozen peas and 500g cooled freshly cooked jasmine or long-grain rice. Season with salt and pepper and stir-fry for 3-4 minutes or until piping hot. Remove from the heat, stir in 6 table.spoons chopped coriander and serve.

qingquang

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