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Randig havsabborre med arvstomat-scampi

This elegant pan-seared sea bass with heirloom tomato scampi is a vibrant and nutritious choice for any mid-week dinner or weekend gathering. The dish combines perfectly crisp-skinned white fish with a warm, punchy salsa made from assorted tomatoes, toasted fennel seeds, and aromatic basil. It is a light yet deeply satisfying meal that celebrates the bright, acidity-led flavours of the Mediterranean coastline.

As a diabetes-friendly main course, this recipe prioritises lean protein and fresh vegetables while remaining naturally low in carbohydrates. The use of roasted garlic oil and capers provides a sophisticated depth of savoury flavour without the need for heavy sauces. Serve this colourful dish on its own for a light lunch, or alongside steamed seasonal greens for a more substantial, heart-healthy evening meal.

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Ingredients for Striped Bass with Heirloom Tomato Scampi

  • 2 matskedar olivolja

  • 4 striped bass fillets (170g each)

  • Salt and freshly ground black pepper

  • Grated zest and juice of 1 lemon

  • 1/2 bunch thyme sprigs

  • 3 tablespoons Roasted Garlic Oil (page 93)

  • 6 garlic cloves, finely chopped

  • 2 shallots, finely diced

  • 1 tablespoon fennel seeds, toasted in a dry skillet

  • 4 celery ribs, sliced 1/4 inch thick

  • 1 tablespoon drained, chopped capers

  • 60ml dry white wine

  • 1 tablespoon red wine vinegar

  • Grated zest and juice of 1 lemon

  • 1.4kg mixed heirloom tomatoes, cut in wedges

  • 1 cup tightly packed hand-torn fresh basil leaves

Preheat the oven to 177°C.

In a large ovenproof nonstick skillet, heat the olive oil over medium-high heat. Season the fish liberally with salt and pepper and sprinkle with the lemon zest and juice. Once the oil begins to shimmer, place the fillets skin-side-down in the pan and let them cook, without moving them, until the skin is crisp and golden brown, 45 seconds to 1 minute. Give a light push to loosen the skin from the pan. Add the thyme sprigs to the pan. Transfer the pan to the oven and bake until the fish flakes easily with a fork, 6 to 8 minutes. Remove fish from the oven and transfer to paper towels.

In a large skillet, heat the garlic oil over medium-high heat. Add the garlic, shallots, and fennel seeds and cook, stirring frequently, until the shallots are translucent, about 2 minutes. Add the celery and capers and cook until the celery has softened, about 2 minutes. Add the wine to the pan and cook until it is reduced by half, about 1 minute. Add the vinegar, lemon zest and juice, tomatoes, and basil and cook for 1 to 2 minutes to incorporate the flavours and heat the tomatoes through.

Serve the bass fillets topped with the tomato scampi.

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  • 28 jan 2026 | Ursprungligen publicerad

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    UK receptredaktörer

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