Pan-Fried Sea Bass with a Warm Courgette Salad
Light, fresh, healthy and most importantly incredibly easy to make, this dish is the ideal speedy lunch for when you're in on your own.
I'm a huge lover of all fish but there's something particularly appealing about sea bass, especially when you crisp up the skin but keep the flesh lovely and moist, flaking apart with just a fork. Courgettes are great at this time of year so keep them simple but delicious with no more than a few seconds in the pan along with some lightly caramelised onions, garlic and a dash of white wine vinegar to give it all a lift.
Pan-Fried Sea Bass with a Warm Courgette Salad
Serves 1
oil (rapeseed or olive)
2 x sea bass fillets
1 courgette, made into ribbons using a vegetable peeler
1 small onion, sliced
1 garlic clove, finely chopped
1 tsp white wine vinegar
1 tbsp fresh parsley, chopped
dried oregano, salt and pepper, for seasoning
Heat a tsp of the oil in a frying pan over a medium heat. Fry the onion and garlic until softened then add the courgette to the pan and stir fry until lightly coloured and starting to soften. Season generously with salt and pepper and then pour in the white wine vinegar. Remove from the heat and scatter over the chopped parsley and a pinch of oregano. Mix well then transfer to a serving plate and keep warm.
Heat a little more oil in the pan and put it over a medium-high heat. Season the sea bass fillets generously on both sides then fry, skin-side down for 3-4 minutes until golden and crisp, then flip over and cook for a further 2-3 minutes on the flesh side. Serve the fish alongside the warm courgette salad.
I'm a huge lover of all fish but there's something particularly appealing about sea bass, especially when you crisp up the skin but keep the flesh lovely and moist, flaking apart with just a fork. Courgettes are great at this time of year so keep them simple but delicious with no more than a few seconds in the pan along with some lightly caramelised onions, garlic and a dash of white wine vinegar to give it all a lift.
Pan-Fried Sea Bass with a Warm Courgette Salad
Serves 1oil (rapeseed or olive)
2 x sea bass fillets
1 courgette, made into ribbons using a vegetable peeler
1 small onion, sliced
1 garlic clove, finely chopped
1 tsp white wine vinegar
1 tbsp fresh parsley, chopped
dried oregano, salt and pepper, for seasoning
Heat a tsp of the oil in a frying pan over a medium heat. Fry the onion and garlic until softened then add the courgette to the pan and stir fry until lightly coloured and starting to soften. Season generously with salt and pepper and then pour in the white wine vinegar. Remove from the heat and scatter over the chopped parsley and a pinch of oregano. Mix well then transfer to a serving plate and keep warm.
Heat a little more oil in the pan and put it over a medium-high heat. Season the sea bass fillets generously on both sides then fry, skin-side down for 3-4 minutes until golden and crisp, then flip over and cook for a further 2-3 minutes on the flesh side. Serve the fish alongside the warm courgette salad.
Comments
Post a Comment