Originally posted October 13, 2017

Pan-Fried Sea Bass

Pan-Fried Sea Bass by MyNutriCounter

Pan frying is such an easy and delicious way of cooking sea bass and it only takes 5 minutes to make too.

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)
  • For the cauliflower mash:
  • 1 cauliflower
  • 2 cloves garlic
  • 1 tsp. nutmeg
  • 100ml/3.5fl oz coconut milk
  • 1 tbsp. Greek yoghurt
  • pepper to taste
2

Directions

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!

30 mins

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Adapted from

MyNutriCounter
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