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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
- 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
- Start by making the cauliflower mash.
- 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.
- Wilt the kale in a frying pan for 1-2 mins with the linseed (flaxseed).
- 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.
- Mix together the lemon juice, coconut oil, shredded basil and chopped tomatoes/tomato skins, then place on top of the sea bass filets.
- Plate up and serve with the cauliflower mash!