Pan-Fried Sea Bass

Pan-Fried Sea Bass recipe shared by Nikki Brown from MyNutriCounter.

Pan-Fried Sea BassPan 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.

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

Pan-Fried Sea Bass
 
Prep time
Cook time
Total time
 
This recipe makes a great healthy main and is super nutritious too – you can’t go wrong.
Author:
Recipe type: Dinner
Serves: 2
Ingredients
  • 2 x sea bass fillets
  • 150g/5.5oz kale
  • 15ml/0.5fl oz coconut oil
  • 1 tbsp. lemon juice
  • 3 tomatoes
  • 1 tbsp. shredded basil
  • 2 tsp. linseed (flaxseed)
Instructions
  1. 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.
  2. Wilt the kale in a frying pan for 1-2 mins with the linseed (flaxseed).
  3. 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.
  4. Mix together the lemon juice, coconut oil, shredded basil and chopped tomatoes/tomato skins, then place on top of the sea bass filets.
  5. Plate up and serve with the cauliflower mash!
 

     

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