Pan-fried sea bass with courgettes
- Preparation and cooking time
- Total time
- Easy
- Serves 4
Skip to ingredients
- 4 large (yellow and green) courgettessliced
- 4 fillets (about 150g-180g each) sea bassscaled and pin-boned
- oil
- 60g hazelnutscrushed
- butter
- 1 lemonzested and juiced
- 50ml fish stock
- a handful of leaves mintchopped
Nutrition: per serving
- kcal341
- fat16.6g
- saturates2.4g
- carbs4.5g
- fibre3.7g
- protein41.5g
- salt0.4g
Method
step 1
Season the courgette slices well, and put in a dry pan or grill pan on a high heat. Char on both sides, remove from the pan, and cover with foil to keep warm.
step 2
Cut the sea bass fillets in half down the middle so you get two long, thin fillets, and season liberally with salt. Put, skin-side-down, in an oiled non-stick pan, on a high heat for 4-5 minutes. Flip the fish over for one minute to continue cooking, then remove and leave to rest somewhere warm.
step 3
In the same pan as the fish, add the hazelnuts and a knob of butter. Cook the nuts until golden brown, then add lemon juice and zest followed by the fish stock.
step 4
Reduce the sauce until it has thickened, and add the mint at the last minute. Arrange the courgettes on four plates with the sea bass on top. Pour the sauce over the plate and serve.
