Pan-Fried Sea Bass

1
Shy Strawberry

By
@MyNutriCounter

Pan frying is such an easy and delicious way of cooking sea bass and it only takes 5 minutes to make too. We’ve served this recipe with our tasty and nutritious cauliflower mash, but if you wanted to try other alternatives you could give any of the following a go:

Sweet Potato Mash
Sweet Potato & Cauliflower Mash
Broccoli Rice
Cauliflower Rice
Turmeric Cauliflower Rice

This recipe makes a great healthy main and is super nutritious too – you can’t go wrong!

Rating:

☆☆☆☆☆ 0 votes

Serves:
2
Prep:
15 Min
Cook:
15 Min
Method:
Pan Fry

Ingredients

  • 2
    sea bass fillets
  • 150 g
    kale
  • 15 ml
    coconut oil
  • 1 Tbsp
    lemon juice
  • 3
    tomatoes
  • 1 Tbsp
    shredded basil
  • 2 Tbsp
    linseed (flaxseed)
  • FOR THE CAULIFLOWER MASH:

  • 1
    cauliflower
  • 2 clove
    garlic
  • 1 Tbsp
    nutmeg
  • 100 ml
    coconut milk, unsweetened
  • 1 Tbsp
    greek yogurt
  • 1 pinch
    pepper

How to Make Pan-Fried Sea Bass

Step-by-Step

  1. Start by making the cauliflower mash mynutricounter.com/recipe-cauliflowe...
  2. Place the tomatoes in a pan of boiling water and leave for 1 minute (until the skin starts to peel off), then remove the skins. Chop the tomatoes in half and de-seed, then chop into small chunks. Also take the skin and chop this into small strips too.
  3. Wilt the kale in a frying pan for 1-2 mins with the linseed (flaxseed).
  4. Gently fry the sea bass fillets for approximately 2 mins on each side (until cooked and turning golden), then place on top of the kale.
  5. Mix together the lemon juice, coconut oil, shredded basil and chopped tomatoes/tomato skins, then place on top of the sea bass filets.
  6. Plate up and serve with the cauliflower mash!

Printable Recipe Card

About Pan-Fried Sea Bass

Course/Dish: Fish
Main Ingredient: Fish
Regional Style: UK/Ireland
Dietary Needs: Gluten-Free




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