Sweet And Sour Pan Fried Sea Bass Chef Cathy Whims Recipes

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PAN-FRIED SEA BASS



Pan-Fried Sea Bass image

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 http://www.mynutricounter.com/recipe-sweet-potato-mash/ Sweet Potato & Cauliflower Mash http://www.mynutricounter.com/recipe-sweet-potato-cauliflower-mash/ Broccoli Rice http://www.mynutricounter.com/recipe-simple-broccoli-rice/ Cauliflower Rice http://www.mynutricounter.com/recipe-cauliflower-rice/ Turmeric Cauliflower Rice http://www.mynutricounter.com/recipe-turmeric-cauliflower-rice-with-pistachios/ This recipe makes a great healthy main and is super nutritious too - you can't go wrong!

Provided by hello

Categories     Lunch/Snacks

Time 30m

Yield 2 serving(s)

Number Of Ingredients 13

2 sea bass fillets
150 g/ 5 . 5oz kale
15 ml/ 0 . 5 fl.ozs. coconut oil
1 tablespoon lemon juice
3 tomatoes
1 tablespoon shredded basil
2 teaspoons flax seeds
1 cauliflower
2 garlic cloves
1 teaspoon nutmeg
100 ml/ 3 . 5 fl.ozs. coconut milk
1 tablespoon Greek yogurt
1 pinch pepper

Steps:

  • Start by making the cauliflower mash http://www.mynutricounter.com/recipe-pan-fried-sea-bass/.
  • 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!
  • Original recipe found here: http://www.mynutricounter.com/recipe-pan-fried-sea-bass/.

Nutrition Facts : Calories 262.9, Fat 5.7, SaturatedFat 1.3, Cholesterol 52.9, Sodium 187, Carbohydrate 24.9, Fiber 9.4, Sugar 11.1, Protein 32

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