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Pan-Seared Sea Bass

This Sea Bass recipe delivers a low-carb meal (~8g net carbs total) that stays light on a hot day.
Prep Time20 minutes
Cook Time30 minutes
Course: Dinner, Main Course
Cuisine: Western
Keyword: Low Carb, Simple
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.