SEA BASS, FENNEL AND CITRUS CEVICHE
The Essential Diabetes Cookbook
by Antony Thompson
Raw fish must be uber fresh to be delicious. With this recipe and its marinade, there is a cooked effect, so you don't even have to tell your friends it's raw. Serve with bread for extra carbohydrate.
· 2 fresh sea bass fillets, about 11½ oz in total, skinned and pin-boned
· 1/2 teaspoon salt
· juice of 2 limes
· 2 mild fresh red chiles, seeded and cut into thin strips
· 1 garlic clove, crushed to a paste with a little salt
· 1 pink grapefruit
· 1 navel orange
· 1/2 red onion, very thinly sliced
· 1 fennel bulb, very thinly sliced
· freshly ground black pepper
· 1 tablespoon shredded fresh mint leaves, to garnish
· 2 teaspoons extra virgin olive oil
1. Slice the bass fillets into 1/2-inch wide strips. Place them in a bowl and sprinkle over the salt, then set aside for 20 minutes during which time the fish will "tighten" and start to "cook." Rinse and dry them well with paper towels, return them to a clean bowl, and add the lime juice, chiles, and garlic. Toss to coat all the fish pieces and leave for 15 minutes to "cook" by marinating in the acid lime juice.
2. Meanwhile, peel the grapefruit and orange. Hold the fruit over a bowl to catch the juice and with a small sharp knife, cut down both sides of each segment as close to the membrane as you can, then ease the flesh out into the bowl. Squeeze the membranes over the bowl to release any remaining juice. Mix in the onion and fennel.
3. Just before serving, add the citrus fruit mix to the fish and its juices and season with pepper. Arrange between 4 cold plates, scatter with mint, and drizzle with olive oil.
Use any really fresh fish, such as salmon or mackerel. A few sprouting seeds (mung beans) scattered over the top of the ceviche makes for good GI.
Amount per portion: Energy 143 cals, Protein 17.3g, Fat 4.3g, Saturated fat 0.7g, Carbohydrate 9.4g, Total sugars 8.8g, Fiber 2.5g, Salt 0.79g, Sodium 310mg