Oh my Cod, this dish is fin-tastic… Fillet of sea bass with kale and feta mash and a caper and herb mustardette!

You may notice there is something fishy going on with my recipes this week, and if you’re active on other forms of social media you may have also been herring all about National Seafood Week. This is therefore yet another oppor-tuna-ty to explore and experiment with some delicious fish recipes. Don’t just reinvent the whale on your usual kitchen comforts but check out the “fish is the dish” website for some great ideas – or search your favourite catch on homemade with mess.

I often feel I’m not as inventive when it comes to fish as I could be, and I hake to admit that I dolphinately tend to scale back on fish that needs too much preparation or is overtly fishy, as let’s face is, picking bones out of your teeth can be a pain in the bass!

I have recently been trying to plan my recipes a little batter and I had great intentions of trying out some more seasonal fish dishes with some mackerel or mussels, but as I had this brill-iant recipe stored up I figured it was the right time and plaice to share it with you (plus there just don’t seem to be enough hours in the day at the moment)!

I’m not squidding though, this dish is not just delicious, but it’s easy to make, comforting and great for the sole!

I’m sure by now you’re thinking “Oh for cod sake, not another fish pun”, so I’m going to stop carping on and just leave you with this recipe; that is so good I trout you’ll want to miss it!!…..


For the mash

  • 3 medium potatoes – peeled and sliced
  • 1 small white onion – peeled and finely sliced
  • 1 leek – finely sliced
  • Splash oil
  • 2 handfuls kale – stalks removed and chopped
  • Nob of butter
  • 60g feta cheese – crumbled
  • 1 tbsp mayonnaise
  • Salt and pepper

For the dressing

  • Zest and juice 1 lemon
  • 2 tbsp extra virgin olive oil
  • 1 tbsp capers – finely chopped
  • 1 tsp Dijon mustard
  • 1 tbsp flat leaf parsley – finely chopped

For the fish

  • 2 sea bass fillets
  • 16 asparagus tips


Preheat your oven to 200’C

Cook your potatoes in salted boiling for for 15minutes, until soft

While your potatoes are cooking heat a splash of oil in a frying pan and cook the onions until soft.

Add the leeks and once softened add the kale and continue to cook until any excess liquid has disappeared from the pan.

Once cooked, strain your potatoes and return the pan to the heat to shake off any excess moisture.

Mash the potatoes with the mayonnaise until smooth and creamy and then stir through the remaining ingredients before seasoning to taste.

Lightly grease 2 ramekins with a little oil and divide the potato mixture between the two. – bake in the oven for 20 minutes.

Mix together all the ingredients for your dressing, giving it a really good whisk and then set aside until needed (you will need to shake this up again before serving).

Place the asparagus tips in an oven proof dish and place the seabass on top.

Bake in the oven for 7 minutes.

Plate up your mash, greens and fish and then drizzle over the dressing.


Nutritional Info:

  • Calories – 717
  • Fat – 41g
  • Carbs – 60g
  • Sugars – 8g
  • Protein – 34g


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