Pan fried sea bass recipe with petit pois

This sea bass recipe from Andy Hunting, of The Crabstock Boys and Love British Food ambassador, is ideal to enjoy on a late summer evening. Pair with a nice cold glass of white white or opt for a chilled cup of kombucha for a alcohol-free alternative.

Sea bass is a rich source of vitamin B12. Vitamin B12 is essential for energy, influences our mood and helps keep our nervous system healthy. The NHS recommends that adults need about 1.5mcg a day of B12, which is equivalent to one small chicken breast or two large eggs.

This sea bass recipe is pan fried in olive oil. Olive oil is primarily made up of heart-friendly monounsaturated fat (approximately 73%). It contains less of the pro-inflammatory omega-6 fats found in most other vegetable oils. EVOO is the healthiest and highest-quality olive oil available. This is because the oil is extracted without the use of high heat or chemical solvents, which can tarnish its precious glow-giving nutrients.

Serve with peas for a fresh and summery dish. Don’t be afraid to experiment with different types of fish either to put your own twist on this recipe.

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Ingredients

  • 2 tbsp olive oil
  • 150g sliced onions
  • Few fresh mint leaves, finely chopped
  • 1 bay leaf
  • 150ml chicken stock or vegetable stock
  • 250g peas (frozen)
  • 2 fillets of sea bass
  • 50g butter
  • 1 lettuce, shredded
  • Seasoning

Method

  1. Heat the olive oil in pan, add the onions, bay leaf and saute over a medium heat for 5 minutes.
  2. Add the stock, peas, broad beans and some salt and pepper. Simmer gently for 10 minutes until the vegetables are tender.
  3. Stir in the butter and finally, mix through the lettuce and mint, heat briefly until wilted. Check seasoning and cook warm while you cook the fish.
  4. 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
  5. Season the fish with a little salt and pepper just before cooking.
  6. Heat the frying pan until hot, then add 2 tbsp oil. Lay the fish fillets in the pan, skin-side down. Press each fillet down with your fingers or a fish slice to stop it from curling up.
  7. 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.
  8. 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.
  9. Now dish the peas onto a nice plate and then lay the sea bass fillet on top and enjoy with a nice cold drink.