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Lubina Negra con Verduras Marroquíes y Salsa de Chile

Lubina Negra con Verduras Marroquíes y Salsa de Chile

Revisado por pares por Editores de recetas del Reino UnidoEscrito por Editores de recetas del Reino UnidoPublicado originalmente 29 Ene 2026

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This aromatic sea bass with Moroccan vegetables and chilli sauce is a wonderful example of balanced nutrition that does not compromise on flavour. The dish combines tender white fish with a vibrant medley of cauliflower, broccoli, and courgettes, all brought together by a warm blend of curry powder and allspice. The addition of fresh spinach and a savoury herb-infused sauce makes this a deeply satisfying meal that feels both light and restorative.

Ideal for a wholesome midweek supper, this recipe provides a wealth of vitamins and lean protein. Serving the fish on a bed of fluffy couscous helps soak up the spiced juices, while the final flourish of toasted pine nuts and salty feta offers a lovely contrast in texture. It is a simple, one-pan style oven bake that brings the warm, fragrant notes of North African cuisine straight to your kitchen table.

Ingredients for Black Sea Bass with Moroccan Vegetables and Chilli Sauce

1 cucharadita de aceite de oliva
240ml chopped leeks (or onions)
3 dientes de ajo, picados
2 cucharaditas de orégano fresco picado
2 cucharaditas de polvo de curry
1 teaspoon allspice
1/8 cucharaditas de pimienta negra recién molida
300g chopped fresh tomato
1 large green pepper, cored, seeded and thinly sliced
2 tallos de apio, en rodajas finas
2 cucharadas de salsa de soja baja en sodio
120ml low-sodium, fat-free vegetable stock
2 large carrots, peeled and thinly sliced
1 cup cauliflower florets
1 cup broccoli florets
1/2 cup low-sodium, fat-free vegetable stock
4 cups fresh spinach
2 large courgette, cut into 1/4-inch chunks
4 fillets black sea bass (about 170g each)
1 cup couscous
2 teaspoons pine nuts
1/4 cup fresh dill, chopped
1/4 cup crumbled feta

How to make Black Sea Bass with Moroccan Vegetables and Chilli Sauce

Line a 9" x 12" baking dish with foil. Set aside. Heat oven to 204°C. Heat oil in a large saucepan over medium heat. Cook leeks, garlic, oregano, curry, allspice and black pepper until leeks become translucent, stirring, 2 to 3 minutes. Add tomato, pepper, celery and soy sauce. Cook until pepper softens, 2 to 3 minutes. Add stock. Simmer, covered, 25 to 30 minutes. Place carrots, cauliflower, broccoli and stock in prepared dish. Bake until vegetables begin to soften, 10 to 12 minutes. Remove from oven. Add spinach and courgette. Place fish on top of vegetables. Drizzle with sauce. Bake until fish is cooked through and vegetables are tender, 15 to 20 minutes. While fish cooks, prepare couscous as directed on package. Top each plate with 60ml couscous, 1/4 of vegetables and 1 fillet. Sprinkle with pine nuts, dill and feta. Serve immediately.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.