Sea bass with cauliflower mash & parsley sauce
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Ingredients
- 4 carrots, roughly chopped
- 1 cauliflower (around 400g), cut into florets
- 1tbsp butter
- 25g parsley, finely chopped
- 50g parmesan, grated
- 350g broccoli, trimmed and any larger stalks halved
- 3tbsp olive oil
- 4 boneless sea bass fillets
- 4 garlic cloves, thinly sliced
- 20g flaked almonds
- 1 lemon, zested and juiced
Method
- STEP 1
Heat a large pan of salted water over a medium-high heat, tip in the cauliflower and carrot and cook until soft, about 10-15 mins. Drain, allow to cool slightly, then mash to a smooth consistency or, if you have a food processor, blend until smooth. Stir in the butter, a good pinch of freshly ground black pepper and the grated parmesan. Season to taste.
- STEP 2
Meanwhile, put the broccoli in a frying pan with 50ml water over a medium heat. Cover and cook for 8-10 mins, shaking the pan occasionally, until just tender. Remove from the heat, season, and keep covered until ready to serve.
- STEP 3
Heat half the olive oil in a large frying pan over a medium-high heat. Score the skin side of the fish with three slits. Put the fish skin-side down in the pan and press the fillets down with a spatula to prevent them curling. Cook for about 3-4 mins until the skin is golden and crispy. Flip the fillets over and cook the other side for 1-2 mins. The fish is cooked when it is opaque all the way through and flakes easily. Remove from the pan and set aside.
- STEP 4
Put the remaining olive oil and the garlic in the pan. Fry over a medium heat for 1-2 mins until golden brown, then add the parsley, almonds, salt and pepper to taste, and the lemon juice and zest (reserving a little to serve). Mix for a minute and remove from the heat. To serve, top the mash with the sea bass, add a side of broccoli and finish with a drizzle of the garlic and parsley sauce.
