This Pan-Seared Sea Bass is served with Creamy Garlic Cauliflower Mash and Lemon-Herb Fried Greens. It is relatively easy to make and great for a warm day.
Pan-Seared Sea Bass
This Sea Bass recipe delivers a low-carb meal (~8g net carbs total) that stays light on a hot day.
Servings: 3
Cost: £11
Ingredients
The Fish & Lemon Butter Sauce:
- 3 sea bass fillets skin-on
- 20 g butter
- 1/2 lemon juice and zest
- 1 tbsp olive oil
- Sea salt and freshly cracked black pepper
Garlic Cauliflower Mash:
- 1 head cauliflower broken into small florets
- 30 g cream cheese or double cream
- 20 g butter
- 1 clove garlic minced
- Pinch of nutmeg optional
Mixed Fried Greens:
- 150 g tender-stem broccoli or asparagus
- 100 g kale finely shredded Savoy cabbage, or spinach
- 1 tbsp olive oil
- 1 clove garlic sliced
Instructions
Steam and Mash the Cauliflower:
- Prevents watery mash.
- Steam or boil the cauliflower florets for 10–12 minutes until completely fork-tender. Drain thoroughly in a colander and let it sit for 2 minutes to allow excess steam to evaporate (dry cauliflower equals a rich, silky mash). Blend or mash with the butter, cream cheese, minced garlic, salt, pepper, and a pinch of nutmeg until smooth. Cover to keep warm.
Flash-Fry the Greens:
- High heat for quick crunch.
- Heat 1 tbsp olive oil in a wide frying pan over high heat. Add the broccoli/asparagus and sauté for 3–4 minutes until bright green with light blister marks. Toss in the sliced garlic and kale/cabbage/spinach, frying for another 2 minutes until wilted but still crisp. Season with salt, pepper, and a splash of lemon juice. Transfer to a bowl and keep warm.
Pan-Sear the Sea Bass:
- Takes less than 5 minutes.
- Wipe the frying pan clean and return to high heat with 1 tbsp olive oil. Pat the sea bass skin completely dry with kitchen paper and season with salt. Place the fillets skin-side down and press gently with a spatula for 10 seconds to ensure full skin contact. Fry for 3 minutes until the skin is golden and crisp, flip, and add the butter, lemon juice, and zest to the pan. Baste the fish with the melted lemon butter for 1 minute, then remove from heat.
Plate and Serve:
- Assemble immediately.
- Spoon a generous pool of garlic cauliflower mash onto each plate. Top with the crispy sea bass fillets and spoon the hot lemon-butter sauce over the top. Serve the warm, garlic-infused greens alongside.
