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Pan-Fried Sea Bass

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Serves 2 | Prep Time 15 mins | Cook Time 15 mins

Why I Love This Recipe

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

Sweet Potato & Cauliflower Mash

Broccoli Rice

Cauliflower Rice

Turmeric Cauliflower Rice

This recipe makes a great healthy main and is super nutritious too – you can’t go wrong!

Ingredients You'll Need

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


Start by making the 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!

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