Pan-Fried Sea Bass Recipe

Name: Pan-Fried Sea Bass
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 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; For the cauliflower mash; 1 cauliflower; 2 garlic cloves; 1 teaspoon nutmeg; 100 ml/ 3 . 5 fl.ozs. coconut milk; 1 tablespoon Greek yogurt; 1 pinch pepper

Servings: persons

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
For the cauliflower mash
1 cauliflower
2 garlic cloves
1 teaspoon nutmeg
100 ml/ 3 . 5 fl.ozs. coconut milk
1 tablespoon Greek yogurt
1 pinch pepper

1
Start by making the cauliflower mash http://www.mynutricounter.com/recipe-pan-fried-sea-bass/.
2
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.
3
Wilt the kale in a frying pan for 1-2 mins with the linseed (flaxseed).
4
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.
5
Mix together the lemon juice, coconut oil, shredded basil and chopped tomatoes/tomato skins, then place on top of the sea bass filets.
6
Plate up and serve with the cauliflower mash!
7
Original recipe found here: http://www.mynutricounter.com/recipe-pan-fried-sea-bass/.

6716

kcal

Calories

489

Fat

486

Carbs

230

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 2 sea bass fillets, 150 g/ 5 . 5oz kale, 15 ml/ 0 . 5 fl.ozs. coconut oil, 1 tablespoon lemon juice, and more.

Yes, Pan-Fried Sea Bass falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Pan-Fried Sea Bass

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions