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Roasted Sea Bass with Lima Beans, Peppers, and Plantains: A Caribbean Delight

Roasted Sea Bass with Lima Beans, Peppers, and Plantains

Roasted Sea Bass with Lima Beans, Peppers, and Plantains is a delicious and healthy Caribbean dish that is perfect for a weeknight meal or a special occasion. The sea bass is roasted to perfection and paired with a flavorful mix of lima beans, peppers, and plantains. The dish is seasoned with a variety of Caribbean spices, including allspice, cumin, and paprika, giving it a unique and delicious flavor.

If you’re looking for a delicious and healthy seafood dish, try this Roasted Sea Bass with Lima Beans, Peppers, and Plantains recipe. It’s a Caribbean-inspired dish that is perfect for a weeknight meal or a special occasion.

The sea bass is perfectly roasted, and the lima beans, peppers, and plantains are tender and flavorful. The dish is seasoned with a simple spice blend of cumin, oregano, and paprika, but you can add other spices to your liking, such as garlic powder, onion powder, or chili powder.

Roasted Sea Bass with Lima Beans, Peppers, and Plantains
Roasted Sea Bass with Lima Beans, Peppers, and Plantains

The ingredients you will need for the Roasted Sea Bass

Roasted Sea Bass with Lima Beans, Peppers, and Plantains is a one-pot meal that is easy to make and serves 2 to 4 people. It is also versatile, as you can add any vegetables of your choice. Some people even substitute plantains for potatoes.

For the vegetables

  • Green plantains halfway cooked
  • Olive oil
  • Garlic cloves
  • Shallots
  • Cherry tomatoes
  • Lima beans, frozen, then thawed.
  • Noubess Original Hot and Spicy Sauce
  • Fennel seeds
  • Dry white wine or vodka
  • Zest of lemon
  • Salt to taste

For the Fish

Instructions for the roasted sea bass and vegetables

  • Preheat the oven to 350 degrees F (175 degrees C).
  • (Optional) Bring a pot of salted water to a simmer and cook the plantains for 7 minutes or until halfway tender. Drain and set aside.
  • Heat 1 tablespoon of oil in a pan over medium heat. Add the garlic, shallots, and cook for 1-2 minutes. Add the tomatoes, beans, hot sauce, fennel seeds, wine or vodka, and lemon zest. Season with salt and mix well. Cook for 2-4 minutes on low heat.
  • Mix the remaining oil, green seasoning, and hot sauce to prepare the fish in a small bowl. Make a few cuts or slashes on the side of each fish and rub the mixture into the flesh and cavity of the fish.
  • Scatter the vegetable mixture in a prepared roasting pan. Place the fish on top of the vegetables and roast for 40-45 minutes or until the fish is cooked through.
  • Let the fish cool for 3-5 minutes before serving.
  • Serve alone or with another side of vegetables or salad.
Roasted Sea Bass with Lima Beans, Peppers, and Plantains
Roasted Sea Bass with Lima Beans, Peppers, and Plantains

Substitution Options

There are many other choices you can make for this dish. You can add any vegetables you like, and you can even substitute plantains for potatoes.

Substituting Plantains with Potatoes

As mentioned, you can substitute plantains with potatoes. If you do, use roasting potatoes. Soaking the potatoes in cold water for a few minutes to remove excess starch is optional, but I recommend partially cooking or roasting them on the stovetop before adding them to the mixture.

Here are some additional tips for substituting plantains with potatoes:

  • Choose a firm potato variety with a high starch content, such as russet potatoes or Yukon Gold potatoes.
  • Cut the potatoes into uniform pieces so that they cook evenly.
  • Bring a pot of salted water to a boil if you are partially cooking the potatoes on the stovetop. Add the potatoes and cook until they are tender but still have a bit of bite, about 10 minutes. Drain the potatoes and let them cool slightly before adding them to the mixture.
  • Preheat your oven to 400 degrees F (200 degrees C) if you are partially roasting the potatoes. Toss the potatoes with a little olive oil, salt, and pepper. Roast the potatoes for 15-20 minutes or until they are tender and golden brown. Drain the potatoes and let them cool slightly before adding them to the mixture.

Wine Pairing

A semi-dry white wine is a good choice for this dish, but you may prefer something else. A good brand is also recommended. If you don’t have white wine, you can use vodka instead. Add the same amount of vodka with a little lemon juice for the perfect substitute.

Peppers and Shallots

I used a mixture of sweet peppers for aroma and taste. Shallots are my preference over onions in this recipe because they are less pungent.

Fennel Seeds and NouBess Hot Sauce

Fennel seeds add an unbelievable aroma to the vegetables, and NouBess Hot Sauce seals the taste ingredients and delivers a perfect balance.

Side Salad or Vegetables

A side salad or vegetables may be needed if you are feeding more than two people, but it is optional.

Roasted Sea Bass

Roasted Sea Bass with Lima Beans, Peppers, and Plantains is the perfect balance of ingredients, seafood, herbs, and spices.

Notes and Tips for the roasted sea bass dish:

  • For extra flavor, you can marinate the sea bass fillets in a mixture of olive oil, lemon juice, and herbs before roasting.
  • If you don’t have lima beans, you can substitute another type of bean, such as black beans or kidney beans.
  • Add more hot sauce or a pinch of cayenne pepper or red pepper flakes to the spice blend to make the dish spicier.
  • Serve the dish with rice or quinoa and a side of steamed vegetables for a complete meal.

Variations:

  • You can add other vegetables to the dish, such as zucchini, squash, or sweet potatoes.
  • If you don’t have plantains, you can substitute another type of starchy vegetable, such as potatoes or yams.
  • To make a grilled version of this dish, grill the sea bass fillets and vegetables over medium heat for 4-5 minutes per side or until cooked through.

This roasted sea bass recipe is a great way to enjoy the delicious flavors of the Caribbean. It’s also a healthy and easy-to-make dish that is perfect for any occasion.

Roasted Sea Bass with Lima Beans, Peppers, and Plantains

Roasted Sea Bass with Lima Beans, Peppers and Plantains

Roasted Sea Bass with Lima Beans, Peppers, and Plantains, the perfect balance of ingredients, seafood, herbs, and spices.
5 from 1 vote
Prep Time 20 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 30 minutes
Course Dinner, Main Course
Cuisine Caribbean
Servings 4
Calories 702 kcal

Ingredients
  

For the vegetables

  • 2 green plantains halfway cooked
  • 2 tbsp olive oil
  • 2 garlic cloves chopped
  • 2 large shallots sliced
  • 2 handful cherry tomatoes
  • 1 cup lima beans frozen, then thawed
  • ½ tsp Noubess Original Hot and Spicy Sauce
  • 2 tsp fennel seeds
  • ½ cup white wine or vodka
  • zest of 1 lemon
  • Salt to taste

For the Fish

  • 1 tsp Noubess Original Hot and Spicy Sauce
  • 2 tbsp Green Seasoning Blend or Haitian Epis
  • 2 sea bass medium size, gutted, scaled and fins clipped (you can ask your fishmonger to do this) and thoroughly cleaned with lemon
  • Oiled roasting pan

Instructions
 

  • Put the plantains in a pan of cold, salted water if preferred. Bring to a simmer and bubble for 7 mins, or until halfway tender. Heat oven to 350 degrees. Drain the plantains and set them aside.
  • Heat up a pan, add 1 tablespoon oil, garlic, shallots and cook for 1-2 minutes. Add tomatoes and beans, let cook for 1-2 minutes. Add hot sauce and mix well. Add fennel seed and mix well. Pour wine or vodka into the mixture and sprinkle lemon zest. Season with salt. Mix all to combine and let cook for 2 – 4 minutes on low heat.

To prepare the fish for roasting:

  • In a small bowl, add the remaining oil, green seasoning (seasoning blend) and hot sauce and mix well. Make a couple of cuts or slashes on the side of each fish. Rub the mixture into the flesh and cavity of the fish.
  • Assemble the dish: Scatter the vegetable mixture onto a prepared roasting pan. Place the fish on top of the vegetables and roast for 40 – 45 minutes or until the fish is completely cooked. (the flesh should pull away from the bones easily when gently pushed with a knife). Let cool for 3 – 5 minutes before serving.
  • Serve alone or with another side of vegetables or salad preferably.

Video

Nutrition

Serving: 1gramsCalories: 702kcalCarbohydrates: 43gProtein: 85gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gCholesterol: 360mgSodium: 320mgPotassium: 1931mgFiber: 6gSugar: 19gVitamin A: 1460IUVitamin C: 20mgCalcium: 101mgIron: 6mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword codfish dinner, one pan meal, sea bass
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.

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