Pan-Fried Sea Bass. This Pan Fried Sea Bass recipe is a wonderful way to eat a mild, affordable fish, and it's packed with flavor from fresh oregano, thyme, and parsley. It's especially great if you have an abundance of fresh herbs in your garden you need to use up! (raises hand). Lightly coat the base of a non-stick frying pan with olive oil then place the pan over a medium-high heat.

In a large frying pan or cast-iron skillet, heat the oil over medium-high heat. Lightly dredge a fish in the flour and carefully place it in the hot oil; it should sizzle. The perfect gold, crispy skin and tender meat of fried sea bass takes care to achieve but is worth the effort! You can cook Pan-Fried Sea Bass using 14 ingredients and 7 steps. Here is how you cook that.

Ingredients of Pan-Fried Sea Bass

It's 2 of sea bass fillets.
You need 150 g/5.5 oz of kale.
Prepare 15 ml/0.5fl oz of coconut oil.
Prepare 1 tbsp. of lemon juice.
It's 3 of tomatoes.
You need 1 tbsp. of shredded basil.
Prepare 2 tsp. of linseed (flaxseed).
It's of For the cauliflower mash:.
It's 1 of cauliflower.
It's 2 cloves of garlic.
Prepare 1 tsp. of nutmeg.
Prepare 100 ml/3.5fl oz of coconut milk.
It's 1 tbsp. of Greek yoghurt.
Prepare to taste of pepper.

Subscribe to Hungry for more of the best. Salt and freshly ground black pepper. For the sea bass, cut slashes into the skin side of the sea bass then season the other side with salt. For the courgettes, heat a clean frying pan until hot, add the remaining butter and oil and stir-fry the courgette ribbons carefully, taking care not to break them up.

Pan-Fried Sea Bass step by step

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

Pile two sea bass fillets on each plate, with some spinach and a few potatoes. Garnish with a sprig of thyme and serve immediately. Feast your eyes on the finest pan-fried sea bass with cannellini mash & basil sauce! It's straightforward and fun to make this great dish. Simply follow the instructions below and get the perfect result.