Light, fresh and firm in texture, sea bass is the ideal choice for a quick weekday supper. Easy to cook all types of sea bass, from Chilean sea bass to Black sea bass can be served in so many ways: pan-fried, grilled, steamed or baked, and they go brilliantly with all sorts of different spices and herbs, so are very versatile. Who needs fast food if you have a couple of sea bass fillets fresh from the fishmonger?! They’ll be cooked and ready to eat in no time and are healthy too.
This recipe pan-fries the fillets, de-glazing the pan with balsamic vinegar, but you can grill the fillets and steam the vegetables if you prefer to keep things as fat-free as possible. Just brush the fillets with a light coating of oil before grilling and season them.
Pan-fried Sea Bass recipe
2 sea bass fillets
3 tablespoons olive oil
salt and pepper
3 tablespoons balsamic vinegar
Score the skin of the sea bass fillet just into the flesh several times about 1 cm apart. Blanche the mange touts in boiling water for 1 minute and set aside on a warm plate.
Chop mushrooms into quarters or slices depending on the size.
Season the Sea Bass with a little salt and pepper.
Heat a frying pan until hot and then add 2 tablespoon of oil. Put the sea bass fillets into the pan skin side down and then press them with a fish slice so they don’t curl up. Reduce the heat to medium and cook for 3-4 minutes until the flesh has coloured to about 2/3 of the way up the fillet. Turn the fish and cook the other side for another 2 or three minutes until just done. Remove to a warm plate to rest and drizzle some of the oil and juices from the pan over it.
Turn the heat back up and fry the mushrooms in it for 2-3 minutes until they are just cooked. Add to the warm plate. Deglaze the pan with the balsamic vinegar, letting it bubble and stirring so it picks up all the flavours from the pan.
Serve the sea bass fillet on a bed of mange-touts and mushrooms with the balsamic reduction drizzled over them.
Other flavours to add to your sea bass recipe:
• Instead of using mushrooms to accompany your sea bass why not throw a handful of capers and a few anchovy filets into the pan after the fish is cooked, add a squeeze of lemon and scatter them over the fish for added depth of flavour.
• Try other things to de-glaze your pan: white wine, sherry or just a good squeeze of lemon juice.
• For baked sea bass, place the fillets in an oiled roasting tin, brush them lightly with oil and season with salt and pepper or other spices and bake at 200C / 400F for 15-20 minutes according to the thickness of the fish.
Posted by ecrownshaw in Recipes,
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