Mediterranean Seabass with a Rocket & Courgette Salad

10 out of 10!  

This dish is, in my opinion, the nicest thing I’ve learnt to make this year, so if you only try one new dish make it this because OMG it us sooooooooo good. I actually got the idea from an Italian restaurant I was at recently, where I was asking the waiter how it was made so I can recreate, but like always I’ve modified it to make it as clean as possible. Go on make this dish; you’ll be amazed how tasty it is!!! I’ve actually just made it for the first time today and I already can’t wait for the weekend so I can make it again for other people.



Feeds 2


  • About 200g of bass (or any white fish 2 big fillets or 4 small)
  • Juice of a lemon
  • Olive oil
  • Parsley
  • Pinch oregano

Tomato & olive topping

  • 1 tbsp capers – chopped
  • 2 cloves garlic – crushed
  • Small punnet of cherry toms (c250g)
  • Big handful black olives c.120g
  • 1 tbsp olive oil

Courgette & rocket salad

  • 2 tbsp olive oil
  • 1 tbsp good quality organic balsamic vinegar
  • 1 crushed clove of garlic
  • 2 small courgettes
  • Handful of rocket 
  1. Put your fish in a bowl, squeeze the lemon juice over it and leave for 20-30 mins.
  2. In a heavy based pan add the olive oil, capers, garlic and tomatoes and cook on a med heat for 2-3 mins – give the toms a squeeze in your hand to start the bursting process which cooking will finish off.
  3. Add the black olives, salt & pepper plus if you have one put a lid on it, to cook and steam, and turn the heat down. If you don’t have a lid just keep stirring every few mins. You might need to add some water to stop it sticking. 
  4. Put the fish in an ovenproof dish and cover with chopped parsley, a pinch of oregano and a teeny bit of olive oil. Put in oven at 200C for 20 mins.
  5. Courgette salad time now. Mix the garlic, oil and vinegar in a bowl then using a potato peeler make ribbons of courgette and mix well. The vinegar reacts with the raw courgette and makes it taste divine.
  6. Use whatever time is left before the fish is cooked to tidy up and check on the toms and olives,  add water to stop sticking.
  7. Add rocket to the courgettes salad, give it a good mix
  8. Take a handful of the courgette salad and put it in the middle of the plate, place the fish fillet on top, then spoon to caper olive and tomato mix over the lot.
  9. Eat mmm mmm 

When olive oil is heated up something scientific happens to it and it goes from being healthy and clean to unhealthy and unclean, its not as bad as a Mars bar by any means but it’s still not good, so try and use as little as possible when heating it up.

You might have noticed me going on about ‘store cupboard’ ingredients. I do that because if you want to serve up great plates of food its essential to supplement your fresh produce with good clean store cupboard ingredients. For this recipe from my store cupboard I used: capers & olives from a jar, frozen parsley (a million times better than dried), dried oregano and bottles of olive oil and balsamic.

I know some of you barely cook, so might not want to shell out for something you just see in a recipe once, but it really is worth investing in some of these things. Plus if you stick with me I’ll always use them as 90% of what I cook is made up of what I have in the house and I HATE WASTE so I use things by their use by date (ok not everything I might have some dried turmeric that was up in Sept 12 but “ah sure it’s grand” as my mother would say!) I’m always up for feedback so if you want to see more or less of anything then just let me know.

Lots of Love