Pan-Fried Sea Bass

September 12, 2017


Author Notes: 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 some tasty and nutritious cauliflower mash.

The recipe can be found here - http://www.mynutricounter.com/recipe-pan-fried-sea-bass/
Nikki Brown

Serves: 2

Ingredients

  • 2 pieces sea bass fillets
  • 150 grams kale
  • 15 milliliters coconut oil
  • 3 pieces tomatoes
  • 1 tablespoon shredded basil
  • 2 teaspoons linseed (flaxseed)
  • 1 tablespoon lemon juice

For the cauliflower mash:

  • 2 pieces cloves garlic
  • 1 teaspoon nutmeg
  • 100 milliliters coconut milk
  • 1 tablespoon Greek yoghurt
  • 1 pinch pepper
  • 1 piece cauliflower
In This Recipe

Directions

  1. Start by making the cauliflower mash.
  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!

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