Whole sea bass in white wine

Better than Butter Fry Light
1 whole large sea-bass, cleaned, but with head and tail left on (approximately 1 kilo)
200ml dry white wine
2 shallots, peeled and finely chopped
handful of parsley finely chopped, reserving a few sprigs to garnish
1 tsp dry mustard powder
salt and freshly ground black pepper

1. Spray an oval oven-proof dish, large enough to contain the fish, with Fry light, and do the same with a piece of foil big enough to cover. If the tail of the fish comes over the edge of the dish, wrap it in sprayed foil.

2. Make a few diagonal slits in the upper surface of the fish, down to the bone. Into these slits stuff a little chopped shallot, parsley and seasoning. Stuff a little more of these into the body of the fish. Put half the remaining chopped parsley and shallot into the dish and lay the fish on top. Sprinkle the remainder on top.

3. Mix the mustard powder with a little water, then add the white wine and an equal quantity of water, and pour over fish. Grind a little more pepper on top.

4. Cover with the ‘buttered’ foil and bake in a 200°C/400°F/Gas 6 oven for 30 minutes, basting with the liquid every 10 minutes or so. If too much liquid evaporates, add a little boiling water

5. For the last 15-20 minutes, remove foil so that the top skin of the fish can brown a little. Cook until the flesh flakes easily. Serve in the dish, garnished with parsley sprigs.

Tip: Good served with a colourful platter of new potatoes with mint, baby carrots, green beans, spinach or any of your favourite Free vegetables