Recipe – Pan Fried Sea Bass with Broccoli Mash

pan fried sea bassIf you are unsure how to cook with fish , here is a delicious, easy recipe for you to try.

2 sea bass fillets
2 tbsp walnuts
2 tbsp capers
1 head broccoli
1 onion
2 garlic cloves
2 tbsp coconut oil
1 tbsp olive oil
Salt and pepper

1. Rub the sea bass fillets with salt and pepper and set to one side.
2. Heat a small frying pan to a medium-high heat and toast the
walnuts for a few mins, shaking the pan to prevent them from
burning, until they are toasted and browned. Tip onto a plate to cool.
3. Using the same pan, quickly cook the capers for a few mins then
transfer to a plate.
4. Roughly chop up the broccoli and steam for 5-6 mins until cooked
5. Finely dice the onion and garlic.
6. Heat 1 tbsp of the coconut oil in a frying pan on a medium heat, add
the onion and cook for 5 mins. Add the garlic and cook for a further
minute stirring well.
7. Mash the cooked broccoli, then blend with the onion mix and a pinch
of salt and pepper, adding a little olive oil if needed.
8. Heat the same pan used to cook the onions and add the remaining
coconut oil. Sear the fish, skin side down, for 3 mins until the skin is crisp.
Flip the fish and cook for a further minute until just cooked through.
9. Mix the toasted walnuts with the capers and some olive oil.
10. Spoon the mash onto two plates, top with the fish and sprinkle over
the walnut caper mix.

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