Smoky BBQ Sea Bass, Brown Rice & Tenderstem Plate
Ready in about 40 minutes, this hearty sea bass and brown rice dish is built for fat-loss phases — 433 kcal and 40g protein.
Ingredients
- 140g Sea Bass
- 120g brown rice
- 80g red cabbage
- 80g tenderstem broccoli
- 30g bbq sauce
- 1 tsp smoked paprika
- 3g garlic
- 10g spring onions
Method
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1
Prep everything first: wash and trim the red cabbage and tenderstem, then measure out the sauce ingredients.
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2
Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.
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3
Score the sea bass skin, season and pan-fry skin-side down for 3-4 minutes, then flip for 1 minute.
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4
Mix the BBQ sauce with smoked paprika and garlic. Brush over the protein for the last few minutes of cooking so it chars without burning.
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5
Meanwhile, steam or stir-fry the red cabbage and tenderstem for 3-5 minutes until just tender with a little bite.
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6
Build the plate: brown rice first, then the veg and sea bass, spooning over any remaining sauce. Finish with the spring onions.
Tap ingredients and steps to tick them off as you cook.