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Pan-fried fillets of sea bass with tomato and lime salsa and cou-cou
Fruit and vegetables
2
limes
, juice only
2 tbsp chopped
fresh coriander
leaves
3 sprigs fresh
parsley
5 sprigs fresh
thyme
, leaves only
1 Scotch bonnet
chilli
, seeds removed, roughly chopped
2
spring onions
, trimmed, finely chopped
4 sprigs fresh
thyme
, leaves only
125g/4½oz
okra
, trimmed, chopped into 2cm/¾in lengths
1
onion
2
garlic
cloves, chopped
2
spring onions
, trimmed, chopped
1 Scotch bonnet
chilli
, seeds removed, sliced
1
lime
, juice only
Tins, packets and jars
1 tsp
Worcestershire sauce
800g/1¾lb ready-made
polenta
100g/3½oz
plain flour
, to coat
Cooking ingredients
½ tsp ground
allspice
3 tbsp
olive oil
, plus extra to serve
salt and freshly ground
black pepper
salt or freshly ground
black pepper
2 tbsp
vegetable oil
pinch
salt
1 tbsp
vegetable oil
salt and freshly ground
black pepper
Dairy, eggs and chilled
30g/1oz
butter
Meat, fish and poultry
4 x 100g/3½oz
sea bass
fillets
Other
2 large ripe tomatoes, cut into 2cm/¾in cubes
Back to recipe
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