Pan-fried sea bass with citrus-dressed broccoli

Name: Pan-fried sea bass with citrus-dressed broccoli
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 2
Cuisine: Global
Ingredients: 2 fillets sea bass fillets, about 140g each (see tips, below); 1 small head broccoli; 1 orange; 6 Tbsps olive oil; 4 Tbsps capers; 6 anchovies, roughly chopped; 1 lemon

If you want to add more gluten free, dairy free, paleolithic, and primal recipes to your recipe box, Pan-fried sea bass with citrus-dressed broccoli might be a recipe you should try. This main course has 706 calories, 43g of protein, and 48g of fat per serving. This recipe serves 2. From preparation to the plate, this recipe takes around 30 minutes. If you have sea bass, broccoli, lemon, and a few other ingredients on hand, you can make it. Users who liked this recipe also liked Pan-roasted Sea Bass With Citrus And Avocado Oil, Pan-roasted Sea Bass with Citrus-Heirloom Tomato Vinaigrette, and Pan Fried Sea Bass.

Instructions

Before you start cooking, get everything prepared. Trim each sea bass fillet so they are both the same shape, then score the skin, cutting into the flesh slightly, 5 or 6 times at about 1cm intervals. Set aside.

Ingredients you will need

Seabass

Segment the orange slice off the top and bottom, then cut away the skin and pith.

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Orange

Cut away each segment, then squeeze out the juice from the rest of the orange into a bowl.

Ingredients you will need

Orange

Juice

Equipment you will use

Bowl

Cut the broccoli into medium-size florets.

Ingredients you will need

Broccoli

To make the warm broccoli salad, cook the florets in a pan of boiling salted water for 1 min until just cooked. While the broccoli is cooking, put a frying pan on to heat. As soon as the broccoli is cooked, drain it, then tip straight into the hot frying pan to scorch out all the moisture.

Ingredients you will need

Broccoli

Water

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Frying Pan

Turn off the heat, then scatter the orange segments over the broccoli. Toss for a few moments just to heat through, then tip into a bowl and dress with the orange juice and 2 tbsp olive oil. Season with pepper and a small sprinkling of sea salt, then set aside.

Ingredients you will need

Orange Slices

Orange Juice

Olive Oil

Broccoli

Sea Salt

Pepper

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Bowl

Wipe out the pan. Season the fish with a little salt and pepper just before cooking.

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Salt And Pepper

Fish

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Frying Pan

Heat the frying pan until very hot, then add 2 tbsp oil.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Lay the fish fillets in the pan, skin-side down. As soon as it goes in, press each fillet down with your fingers or a fish slice to stop it from curling up.

Ingredients you will need

Fish

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Frying Pan

Reduce the heat to medium, then leave the fish to cook for 3-4 mins, undisturbed, until you can see that the flesh has cooked two-thirds of the way up and the skin is crisp and brown.

Ingredients you will need

Fish

Flip the fillets over, then fry on the flesh side for about 2 mins until just done, basting the skin with the oil in the pan as it cooks. Leave to rest on a warm plate, skin-side up, and baste with the hot oil and juices from the pan.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Pour 2 tbsp olive oil into the pan and place it back on a high heat. Scatter in the capers and anchovies, then cook until they start to crisp. Grate over the lemon zest and squeeze in the juice of the lemon. If there isnt enough juices in the pan to drizzle over both plates, add a splash more oil. You are now ready to plate up.

Ingredients you will need

Lemon Zest

Anchovies

Olive Oil

Capers

Juice

Lemon

Cooking Oil

Equipment you will use

Frying Pan

Equipment

Bowl

Frying Pan

Ingredients

Servings:

2fillets

sea bass fillets, about 140g each (see tips, below)1small head

anchovies, roughly chopped 1

lemon

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Seabass can be paired with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Ziobaffan Organic Pinot Grigio. Reviewers quite like it with a 4.6 out of 5 star rating and a price of about 17 dollars per bottle.