This delicious Spanish Fried Fish with Broad Beans and Chorizo recipe is sure to tantalize your taste buds. It combines the succulent flavors of sea bass, white wine, lemon and chorizo into a delicious sauce that pairs perfectly with the tender new potatoes.
Please note that this recipe contains pork and is therefore intended for non-Muslims only. The combination of these ingredients creates a dish full of Mediterranean flavors and is the perfect choice for a special meal or a weekend gathering with family and friends. Try it and be surprised by the deliciousness that awaits you!
- 10-15 baby new potatoes (or Jersey Royals if you can get them, halved if large)
- 2 tbsp olive oil
- 2 small sea bass, gutted, scaled and with fins cut off (you can have this done at your fishmonger)
- Zest 1 lemon, then cut into slices
- 1 tsp fennel seeds
- 140 g chorizo, skinless, sliced
- 75 ml white wine
- 200g peas, thawed if frozen, blanched if fresh
- 400g broad beans (or 800g in their pods), peeled
- small bunch of parsley, chopped
- Place the potatoes in a pot of cold salted water.
- Bring the pan to a boil and simmer for 10 minutes, or until the potatoes are just tender.
- Preheat the oven to 200°C/180°C fan/gas 6.
- Drain the potatoes and place them in a large roasting pan big enough to hold the fish.
- Toss the potatoes in 1 tablespoon of oil and season.
- Roast the potatoes in the oven for 15 minutes.
- Make a few cuts in the side of each fish.
- Rub the remaining oil, lemon zest, fennel seeds and spices into the flesh and cavity of the fish.
- Once the potatoes are finished roasting, remove the tray from the oven and make space in the middle.
- Place the fish on the tray and insert the lemon slices into the cavities of the fish.
- Scatter the chorizo over the potatoes and pour over the wine.
- Place the tray back in the oven for another 15 minutes.
- Check that the fish is almost cooked through – the flesh should come away easily from the bones.
- Distribute the peas and broad beans around the fish.
- Mix peas, broad beans, potatoes and chorizo.
- Place the tray back in the oven for another 2 minutes to warm the vegetables through.
- Sprinkle the parsley over the dish shortly before serving.
Equipment and tools
- frying pan
- Fish spatula or slotted spoon
This recipe contains the following allergens:
- Seafood (fish)
It may also contain:
- Gluten (if using Jersey Royals or other potatoes)
Storage and leftovers
If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days. To reheat, simply place the fish and vegetables in a preheated 180°C (350°F) oven for about 10-15 minutes or until heated through. Be sure to consume leftovers within the recommended time frame and check for signs of spoilage before consumption.
Health Benefits of Spanish Fried Fish with Broad Beans and Chorizo
Spanish Fried Fish with Broad Beans and Chorizo is a delicious and aromatic dish that not only satisfies your taste buds but also offers several health benefits. This article explores the nutritional value and benefits of the various ingredients used in this recipe.
Baby new potatoes
The dish starts with young new potatoes, which are rich in vitamin C, potassium and fiber. Vitamin C strengthens the immune system and promotes collagen production for healthy skin. Potassium supports heart health and helps maintain proper muscle function, while fiber aids digestion.
Two tablespoons of olive oil are used to fry fish and potatoes. A staple of Mediterranean cuisine, olive oil contains monounsaturated fats that are considered heart-healthy. It also has anti-inflammatory properties and is rich in antioxidants such as vitamin E.
Sea bass is a lean source of protein and is low in calories and saturated fat. It is also rich in omega-3 fatty acids, which have been linked to various health benefits including reduced inflammation, improved heart health and improved brain function.
The zest of a lemon is used to give the dish a tangy and refreshing taste. Lemons are an excellent source of vitamin C, which plays a crucial role in immune function and collagen synthesis. They also contain antioxidants called flavonoids, which protect the body from cell damage.
A teaspoon of fennel seeds is sprinkled over the fish. Fennel seeds are known for their digestive effects and can help relieve stomach discomfort, gas and bloating. They also contain antioxidants that have anti-inflammatory properties.
The addition of sliced chorizo gives the dish a smoky and spicy flavor. Chorizo is a cured pork sausage that contains protein and important minerals like iron and zinc. However, since it is high in saturated fat, moderation is key.
To further enhance the flavor, white wine is used in this recipe. Moderate wine consumption has been linked to potential heart health benefits and may help reduce the risk of certain diseases.
Peas are a good source of vitamins A, C and K as well as fiber. They also contain beneficial plant compounds, including flavonols and carotenoids, which act as antioxidants. Regular consumption of peas can support healthy digestion and have immune-boosting properties.
Broad beans, also known as broad beans, are rich in vegetable protein, fiber and essential nutrients such as folic acid and iron. They are a great addition to a balanced diet as they promote satiety, aid digestion and support brain health.
The finishing touch to this dish is a generous sprinkling of freshly chopped parsley. Parsley is low in calories and a good source of vitamins A, C and K as well as iron and antioxidants. It may promote kidney health and have anti-inflammatory effects.
In conclusion, Spanish fried fish with broad beans and chorizo is not only a gastronomic delight but also brings several health benefits. From the nutritional range consisting of young potatoes, sea bass, lemon, fennel seeds, chorizo, peas, broad beans and parsley, you can enjoy a meal that supports your overall well-being.