Sea Bass Fillets with Herbed Oat Bran Crust
This is a great way to give baked sea bass more flavour and texture as well as using your daily allowance of oat bran. Although sea bass is used in this recipe, the very same herbed oat bran crust can be used to flavour any white fish including haddock, sea bream and cod. The crust itself is extremely versatile so that you can tweak it by swapping the herbs mentioned below with others of your liking, add a little lemon zest for a tangy flavour or chopped fresh chillies for a real kick. Enjoy on its own during Attack or PP days, or eat with a nice mixed salad or green beans on P+V days.
Preparation time: 10 minutes
Cooking time: 12-15 minutes
Ingredients (Serves 2)
4 sea bass fillets
4 tablespoons of oat bran if you are in the Cruise Phase, 3 if you are on Attack
2 tablespoons of water
a handful of fresh flat leaf parsley, finely chopped
the leaves of a few sprigs of fresh thyme
Freshly ground black pepper
Low fat extra vergin olive oil spray
Let’s get cooking
1. Set the oven to oven+grill and pre-heat to 180C degrees. If your oven doesn’t have this function, then select grill only.
2. Line a baking tray with greaseproof paper and place the sea bass fillets on the tray, skin side down
3. To prepare the breadcrumbs, put the oat bran in a bowl with the herbs, add the water and mix with a fork. The oat bran will quickly absorb the water and it will start looking like coarse breadcrumbs
4. Spread a layer of breadcrumbs on top of each fillet and spray each fillet with low fat extra vergin olive oil spray. This will help the oat bran get nice and crunchy
5. Place the tray onto the middle shelf of the oven and cook for approximately 12 minutes, until the fish is cooked through. Then move to the top shelf, right under the grill, for an additional 2 minutes until the breadcrumbs start to brown and enjoy!