- Home
- Recipes
- Fish and seafood
- Pan-fried sea bass with courgettes
Pan-fried sea bass with courgettes
Published: September 9, 2015 at 7:44 AM
Save recipe
Serves 4
Easy
Total time: 40 mins
0 reviews
loading...
Get 5 months for £5 when you subscribe today
This recipe for sea bass, grilled courgette, lemon and hazelnut comes from Percy and Founder in Fitzrovia, London. It's ready in under an hour, is really easy to follow and under 500 calories but still looks fantastic on the plate, perfect if you're hosting a dinner party but don't want to over-indulge.
Ad
Skip to ingredients
Alternatives
Complete the dish
Loading...
Ingredients
Nutrition
-
4 large (yellow and green) courgettes
sliced
-
4 fillets (about 150g-180g each) sea bass
scaled and pin-boned
-
oil
-
60g hazelnuts
crushed
-
butter
-
1 lemon
zested and juiced
-
50ml fish stock
-
a handful of leaves mint
chopped
Nutrition: per serving
- kcal341
- fat16.6g
- saturates2.4g
- carbs4.5g
- fibre3.7g
- protein41.5g
- salt0.4g
Ad
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.
Ad
Comments, questions and tips
Rate this recipe
What is your star rating out of 5?1 star out of 52 stars out of 53 stars out of 54 stars out of 55 stars out of 5
Choose the type of message you'd like to post
Choose the type of message you'd like to post
CommentQuestionTip
Overall rating
0 reviews
Ad
Ad
Loading...
Ad
Loading...
Want to see this content?
This page contains olivemagazine content provided by Google reCAPTCHA. We ask for your permission before anything is loaded, as Google reCAPTCHA may use cookies and other technologies. To view this content, choose 'Accept and continue' to allow Google reCAPTCHA and its required purposes.
Accept and continue