Pan-fried sea bass with citrus-dressed broccoli

Pan-fried sea bass with citrus-dressed broccoli

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(28 ratings)

By

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Cooking time

Prep: 15 mins Cook: 15 mins

Skill level

Moderately easy

Servings

Serves 2

A restaurant-quality fish supper, ready in just half an hour

Nutrition and extra info

Additional info

  • Gluten-free
Nutrition info

Nutrition per serving

kcalories
528
protein
36g
carbs
10g
fat
39g
saturates
6g
fibre
4g
sugar
9g
salt
2.97g

Ingredients

  • 2 sea bass fillets, about 140g each (see tips, below)
  • 1 small head of broccoli
  • 1 orange
  • 6 tbsp olive oil
  • 4 tbsp small capers
  • 6 anchovies, roughly chopped
  • 1 lemon

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Method

  1. Before you start cooking, get everything prepared. 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. Set aside.
  2. Segment the orange – slice off the top and bottom, then cut away the skin and pith. Cut away each segment, then squeeze out the juice from the rest of the orange into a bowl. Cut the broccoli into medium-size florets.
  3. To make the warm broccoli salad, cook the florets in a pan of boiling salted water for 1 min until just cooked. While the broccoli is cooking, put a frying pan on to heat. As soon as the broccoli is cooked, drain it, then tip straight into the hot frying pan to ‘scorch’ out all the moisture.
  4. Turn off the heat, then scatter the orange segments over the broccoli. Toss for a few moments just to heat through, then tip into a bowl and dress with the orange juice and 2 tbsp olive oil. Season with pepper and a small sprinkling of sea salt, then set aside.
  5. Wipe out the pan. Season the fish with a little salt and pepper just before cooking. Heat the frying pan until very hot, then add 2 tbsp oil. Lay the fish fillets in the pan, skin-side down. As soon as it goes in, press each fillet down with your fingers or a fish slice to stop it from curling up.
  6. 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.
  7. 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.
  8. Pour 2 tbsp olive oil into the pan and place it back on a high heat. Scatter in the capers and anchovies, then cook until they start to crisp. Grate over the lemon zest and squeeze in the juice of ½ the lemon. If there isn’t enough juices in the pan to drizzle over both plates, add a splash more oil. You are now ready to plate up.

Recipe from Good Food magazine, February 2009

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Comments

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Zubs's picture

While the fish & the caper/anchovy sauce were really delicious, I didn't find the broccoli & orange salad as good or flavorful. Perhaps I should have drizzled the sauce over the broccoli when plating as well. Will certainly make again.

Pabizz's picture
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I have just cooked this dish for my wife, daughter and I, oh my days it was to die for. We all loved it. I got all my ingredients from Tesco's, with no problems at all and it all cost me under £9. Thanks Gordon.
I am now going to cook it again, this time for a dinner party with friends and family.
Brilliant!

lizleicester's picture
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Really delicious treat. I used whole seabass but chopped their heads off before cooking and cut down the cooking time a bit because they weren't very chunky. I could only get ordinary capers so I chopped them up with the tinned anchovies and the result was amazing.

post2diane@aol.com's picture

Lovely. So glad I saw this recipe! I could only get jarred anchovies which turned into salty mush, but the fish and broccoli salad were fantastic.

sarahlouiselake's picture

This was a beautiful meal. We served this with a side of roasted butternut squash. The flavours in the recipe went so nicely together. Our sea bass was skinnier than in the ingredients listed and this recipe if you leave the oil dressing out like we did this can come to just over 400 kals which is a great tasty option for dieters.

pauline84's picture

To Cignor.If your recipe is better, great. I just want to know about recipe in question. Sorry. Be positive life is better if you are!

kjalee's picture

This was AMAZING! Flavours work really well together -- quick enough for a mid-week meal, yet fancy enough to impress any guest. My boyfriend loved it!

cherylt1's picture
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Found this easy enough with all the prep done first. Hubby threatening me with Masterchef after making thus for him!! Lovely unexpected combination of ingredients and had everything needed in the cupboards/fruit bowl to go with the sea bass, which I'd bought cause it was on offer- even better!! Will definitely be making this again.

chefmike92's picture

I am a below average cook :P but wanted to really impress my girl and found this dish to be perfect as she LOVES sea bass! just wanted to ask, should i go with roasted new potatoes as people have recommended or should i mix it up a little with sauteed potatoes? I will let you all know how i get on Saturday night!

the_becker_suite's picture
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Great combination of flavours and not difficult if you have your prep done.

jekpeti's picture
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Delicious and quick to make. Done.

Crumbortwo's picture
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Good but not great. Maybe I messed up at point 2 which I found confusing. I could not find fillets as thick as the ones pictured. My fishmonger said he could order them, otherwise I would have had to buy a very large wild sea bass that he had on the slab and would have cost in the region of £20. I bought one good sized farmed bass for £6 and cooked the fillets for 3 minutes on the skin size and a minute on the other size. The fish was perfect but any more and I would have overcooked it. I served with new potatoes and some more veg. In hindsight, this was too much. The dish benefits from being served up on its own.

dinahl's picture
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Delicious and easy to follow recipe. Great result and the fish still holds it's own.

dinahl's picture
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Delicious and easy to follow recipe. Great result and the fish still holds it's own.

janaskar's picture
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All the ingredients in this recipe works so well together! I don't like capers and anchovies and the kids have never eaten orange with broccoli before, but it worked and was delicious in every way. It made a great Christmas Eve meal!

nloken's picture
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I would never have though of this combination of flavours myself, but it works a treat and has made this one of my favourite seafood dishes. The citrus means you do need to leave some time between occasions when you have it, though, as it can get a bit "much" after a while.

sarahbyfield's picture
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I didn't find this recipe too difficult - I made sure I had everything prepared before I started cooking and had plenty of warm plates and foil to keep things warm. The dish was lovely, and the brocolli & orange was a lovely combination with the fish. I served with roasted new potatoes. My only criticism is that the caper & anchovey dressing was a bit too strong for my liking - hubby loved it though!

sallust70's picture
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Gorgeous - one of my favourites! Once you have done it a few times it gets easier!! Definitely restaurant fare recipe!

captahab's picture
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Like all celebrity chefs this is an unnecessary fiddle. In my opinion, the cooking time for the Bass is far too long, this, I find, is generally the case in fish recipes All food photography is deceptive and has little to do with reality. Personally I have yet to achieve a crisp skin without it parting company with the flesh and or sticking to the oiled non-stick pan whether on high heat or medium heat. I would like to see that aspect demonstrated. This is recipe is not for me.

itybity's picture
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WOW I love sea bass and am always looking for new ways to try it n this was a fantastic comination of contrasting flavours, Although i was nervous of the idea of brocolli and orange but worked so wonderfully well, will be making this again! :D

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