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Calories 736 kcal
Prep Time10 mins
Cook Time15 mins
Total Time25 mins

Ingredients
 

  • 1 kg frozen whole bass defrosted, probably get 3 or 4, with heads off but check they are scaled
  • 4 tbsp olive oil

The Sauce

  • 400 ml red wine, Shiraz is perfect for this
  • 4 tsp unrefined sugar, level
  • 300 ml strong fish stock
  • ½ fish stock cube
  • 25 g unsalted butter
  • 1 tbsp double cream, optional

The Veg

  • 4 tbsp olive oil
  • 2 ears from two fresh sweetcorn, cut away with a knife or frozen will do
  • 2 small red onions, very finely sliced, not chopped
  • 2 medium sweet potatoes, peeled and cut into 2cm cubes
  • salt and freshly ground black pepper

Instructions
 

  • Pre heat the oven to 220C gas 7
  • Place the wine, sugar, stock, stock cube, salt, and five-spice into a stainless steel or ceramic pan.
  • Bring to the boil and then gently simmer for about 10 minutes until you end up with roughly a quarter of the original volume. Add the cold butter and whisk gently.
  • The sauce will be thickened nicely and have a wonderful gloss and shine, add the cream if you want to.
  • Place the olive oil into a large wok and heat.
  • Add the sweetcorn saute until they start to pop and take colour.
  • Add the red onion and soften for a minute or so in the hot oil.
  • Add the sweet potato cubes and stock.
  • Season well with salt and pepper, then turn the heat right down.
  • Cover with a lid. Most large saucepan lids will not fit onto a wok. Don't worry too much, just so that it covers the food. You can use tin foil if you prefer. I do this to trap some of the steam released from the sweet potatoes; this cooks them slightly quicker and keeps them moist. They will probably cook in 10 minutes or so.
  • Whilst they are cooking, cut off the fins from the bass with a pair of scissors.
  • With a sharp knife, score the fish one way right down the length of the fish, just under the skin nice and neatly. They do the same from a different angle, so you end up with a diamond effect.
  • Place into a baking tray large enough to take the whole fish. Non-stick is better if you own one.
  • Drizzle over a little olive oil and season really well with salt and pepper.
  • Place the tray into the hot, preheated oven, and bake for about 20 minutes.
  • After about 20 minutes, check the potatoes with a knife; they should be nice and soft and will have a lovely aroma. When cooked, remove from the stove re-season. Keep warm.
  • To check, the bass is cooked. Using two forks, gently pull the flesh apart. The flakes should fall apart, with a little resistance, but not be overcooked.
  • If the fish is not cooked, return to the oven for 5-6 minutes.
  • Once cooked, cover with foil, leave to rest for 10 minutes.
  • Spoon the sweet potatoes around the outside of the fish, and spoon over all the red wine dressing.
  • Then take the whole tray to the table, and let everyone help themselves.
  • The only addition is a crisp green salad, with plenty of cucumber, cress, watercress, spring onion, lightly dressed with lemon juice and olive oil.
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Nutrition Facts
Baked Whole Bass with Sweet Potatoes Sweetcorn & Red Wine Dressing
Amount per Serving
Calories
736
% Daily Value*
Fat
 
36
g
55
%
Saturated Fat
 
6
g
38
%
Cholesterol
 
206
mg
69
%
Sodium
 
499
mg
22
%
Potassium
 
1295
mg
37
%
Carbohydrates
 
35
g
12
%
Fiber
 
4
g
17
%
Sugar
 
11
g
12
%
Protein
 
49
g
98
%
* Percent Daily Values are based on a 2000 calorie diet.
Course Fish, Main Course, Seafood
Cuisine ITV This Morning
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