Sea Bass with Curried Leeks & Watercress
35 Minutes
Good sources of selenium
The most important thing about this dish is sourcing the sea bass correctly.
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  • 2 medium leeks topped, tailed, sliced finely on an angle & washed
  • 1 tsp each of fennel seeds, cumin seeds & coriander, toasted & lightly bashed
  • 1 tsp black onion (nigella) seeds, toasted
  • 1 clove of garlic, finely chopped
  • 1 red chilli deseeded & finely chopped
  • 2 tsp good quality curry powder
  • 100ml coconut milk
  • 1 tbsp tomato purée
  • 1 small bunch of coriander roughly chopped stalks & all (cut the stalks a lot finer
  • 2 x 150g portions of line caught English channel seabass
  • Knob of butter
  • Bunch of watercress


  • Heat a little oil in a medium pan and add the seeds except for the black onion seeds and gently fry, followed by the garlic and chilli, until the garlic turns golden.

  • Add the leeks and cook until they start to soften and add the curry powder. Add the coconut milk and boil until slightly reduced, before adding the tomato purée and black onion seeds. Cook until the leeks are soft and saucy, season and add the fresh coriander.

  • Heat a heavy-based frying pan until it starts to smoke. Season the bass, add a little oil to the pan and add the fish skin side down. Once the skin has crisped, turn the fish over, add the butter and remove from the heat. Set aside for 3-4 mins as the residual heat in the pan will complete the cooking.

  • Serve with the leeks, watercress and any left-over butter.