British Obesity Society  Charity Registration No 1144564 - Scotland No SC042857
Company Registered in England & Wales No 7736473 |  Registered address: Foxbourne Business Centre, Heath Mill Close, Wolverhampton, WV5 8EX



Help us raise funds so we can continue to create a healthier nation and change the lives of those affected by obesity.


© 2017 British Obesity Society

Terms & Conditions

Privacy Policy

Cookie Policy

Contact us

Sea bass with sizzled ginger, chilli & spring onions




  • 6 x sea bass fillets, about 140g/5oz each, skin on and scaled

  • about 3 tbsp sunflower oil

  • large knob of ginger, peeled and shredded into matchsticks

  • 3 garlic clove, thinly sliced

  • 3 fat, fresh red chilli deseeded and thinly shredded

  • bunch spring onion, shredded long-ways

  • 1 tbsp soy sauce



  1. Season the fish with salt and pepper, then slash the skin 3 times. Heat a heavy-based frying pan and add 1 tbsp oil. Once hot, fry the fish, skin-side down, for 5 mins or until the skin is very crisp and golden. The fish will be almost cooked through. Turn over, cook for another 30 secs-1 min, then transfer to a serving plate and keep warm. You’ll need to fry the fish in 2 batches.

  2. Heat the remaining oil, then fry the ginger, garlic and chillies for about 2 mins until golden. Take off the heat and toss in the spring onions. Splash the fish with a little soy sauce and spoon over the contents of the pan.

Recipe from Good Food magazine, February 2007

  • kcal 202

  • fat 9g

  • saturates 1g

  • carbs 2g

  • sugars 1g

  • fibre 0g

  • protein 28g

  • salt 0.26g






Share on Facebook
Share on Twitter
Please reload