Calories: 229
Fat (of which saturated fat): 12 g (1.5 g)
Carbohydrate (of which sugar): 1 g (1 g)
Salt: 0.9 g
serves 4
4 large or 8 small sea bass fillets (about 1 1/2 pounds in total weight)
1 egg white
2 tablespoons sunflower oil, for frying
mixed salad greens, to serve
spice crust
1 1/2 tablespoons coriander seeds
1 tablespoon cumin seeds
2 teaspoons fennel seeds
1 teaspoon black peppercorns
1/2 teaspoon salt
cucumber sauce
3-inch piece cucumber
1/2 cup plain soy yogurt
2 tablespoons chopped fresh mint
salt and pepper
To make the spice crust, crush the coriander, cumin, fennel, peppercorns, and salt in a mortar and pestle or spice mill. Transfer to a wide dish and mix evenly.
Brush the fish fillets with egg white, then press into the spice mixture to coat evenly. Cover and let marinate in the refrigerator for about 30 minutes.
Meanwhile, to make the cucumber sauce, coarsely grate the cucumber and sprinkle lightly with salt. Let stand for 10 minutes, then rinse and dry. Stir into the yogurt and add the mint with seasoning to taste.
Heat the oil in a wide, heavy skillet and cook the fish over high heat for 4–6 minutes, depending on thickness, turning once, until golden and just cooked through.
Drain the fish on paper towels and serve immediately with the cucumber sauce and mixed salad greens.