Masala sea bass

Masala Sea Bass

Serves: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Masala sea bass is one of those dishes that’s bursting with flavour and absolutely delicious. Traditionally, it’s meant to be tangy and spicy, but since the kids are eating too, I’ve toned down the heat while keeping all the flavour. I always cook the same meal for the whole family—no separate “kids’ dinner” here!—so I just sprinkle some chilli flakes onto my own plate later. Easy fix, and everyone’s happy (especially me with my extra kick of spice!).

You can serve this in multiple ways: with fluffy basmati rice, or pair with warm roti/naan for a delicious scoopable meal. And for a lighter option, serve with steamed vegetables or a simple salad.

Ingredients

For the marinade:

• 4 sea bass fillets (skin on)

• Juice of 1/2 lemon

• 1 tsp salt (adjust for adults)

• 1 tsp ground coriander

• 1 tsp ground cumin

• 1 tbsp paprika

• ½ tsp turmeric

• A pinch of chilli powder (optional)

For the Masala Sauce:

• 1 tbsp ghee (or olive oil)

• 1 tbsp garlic, minced

• 1 tsp coriander seeds

• 1 tin chopped tomatoes

• A handful of fresh coriander

• 1 tsp salt (omit for babies under 1)

• 1 tsp black pepper

• 1 tsp ground coriander

• 1 tsp ground cumin

• ½ tsp turmeric

• 1 tbsp paprika

• ½ tsp pomegranate powder (optional – use a splash of lemon juice if not available)

Instructions:

1. Marinate the Fish: In a bowl, coat the sea bass fillets with lemon juice, salt, ground coriander, cumin, paprika, turmeric, and chilli (if using). Let it sit for 10 minutes.

2. Cook the Fish: Heat 1 tbsp of ghee in a pan and shallow fry the fillets for 3-4 minutes per side until golden brown. Remove from the pan and set aside.

3. Prepare the Masala Sauce: In the same pan, add 1 tbsp ghee and garlic. Then add the coriander seeds and cook until fragrant.

4. Blend the Sauce Base: Blitz the tinned tomatoes with fresh coriander, then add to the pan. Stir in salt, pepper, ground coriander, cumin, turmeric, paprika, and pomegranate powder (or lemon juice). Let this cook for 5-8 minutes until the sauce turns a deep red colour.

5. Combine & Serve: Gently place the fish fillets back into the pan and spoon the sauce over them. Let them simmer for 2 minutes, then serve.

Serving Suggestions:

Feeding Suggestions for Baby-Led Weaning:

6-9 months:

• Omit salt and chilli from the marinade and sauce.

• Flake the fish into small, soft pieces and serve with mashed rice or soft-cooked vegetables.

• Ensure the fish is fully cooked and any bones are removed.

9-12 months:

• Serve in larger flaked pieces for self-feeding.

• Offer with soft rice or strips of roti for dipping.

• Avoid whole coriander seeds for easier digestion.

12 months+:

• Serve as a full fillet alongside rice or roti.

• Allow the child to explore dipping into the sauce.

Notes:

Allergy Advice:

• Fish: This dish contains sea bass, a common allergen. Ensure your child has been introduced to fish safely.

• Dairy: Ghee is used, but you can substitute with olive oil for a dairy-free option.

Nutritional Information (Per Serving):

• Calories: ~300 kcal

• Protein: ~25g

• Fat: ~15g

• Carbohydrates: ~10g

• Fibre: ~3g

• Sodium: Varies based on salt content