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The Essential Diabetes Cookbook
by Antony Thompson
This is the sort of dish you would die for when sitting in a Greek tavern overlooking the sea. Unfortunately, it's usually just roasted or barbecued sea bass with a wedge of lemon, but this is what I dream of.
Serves 4


• 2 tablespoons extra virgin olive oil
• 3 garlic cloves, thinly sliced
• pinch of hot red pepper flakes
• 2¼ Ib spinach, tough stems removed, shredded
• pinch of grated nutmeg
• salt and freshly ground black pepper
• 4 fillets of sea bass, about 6oz each, skin on, each fillet cut in 3 crosswise
• 3 tablespoons anise-flavored liqueur (ouzo, sambuca, Pernod)
• 3 tablespoons dry white wine
• 1 (14-oz) can chopped tomatoes
• 1 tablespoon flaked almonds
• 1 teaspoon chopped fresh tarragon
• new potatoes or brown rice, to serve


1. Heat half the oil in a large saucepan, add the garlic, and cook over low heat until the garlic turns golden. Add the hot red pepper flakes, then the spinach, and cook until wilted, about 5 minutes. Sprinkle some nutmeg over the top and season to taste with salt and pepper.

2. Set a colander over a bowl and drain the spinach well, pressing to remove as much liquid as possible. Retain the liquid, set aside, and keep the spinach warm.

3. Meanwhile, place a frying pan over medium heat and add the remaining oil. Cook the fish skin-side down for 4 minutes until the skin is golden and the flesh has nearly cooked through. Turn the fish over, then add the anise liqueur and white wine and cook until the liquid has almost evaporated, about 2 minutes. Remove the fish and keep warm.

4. Add the spinach liquid to the fish pan and boil vigorously to reduce, then add the tomatoes, flaked almonds, and tarragon and cook for 15 minutes until slightly thickened. Return the fish to the pan briefly to warm through.

5. Divide the spinach between individual warmed plates and top each with 3 pieces offish, then spoon over the sauce. Serve with new potatoes or brown rice.

Amount per portion: Energy 361 cals, Protein 43g, Fat 13g, Saturated fat 2.1g, Carbohydrate 11g, Total sugars 9.2g, Fiber 6.6g, Salt 1.95g, Sodium 768mg


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