Pan-fried sea bass with citrus-dressed broccoli

Pan-fried sea bass with citrus-dressed broccoli

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(34 ratings)

Prep: 15 mins Cook: 15 mins

More effort

Serves 2
A restaurant-quality fish supper, ready in just half an hour

Nutrition and extra info

  • Gluten-free

Nutrition: per serving

  • kcal528
  • fat39g
  • saturates6g
  • carbs10g
  • sugars9g
  • fibre4g
  • protein36g
  • salt2.97g
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Ingredients

  • 2 sea bass fillets, about 140g each (see tips, below)
  • 1 small head of broccoli
    Broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • 1 orange
    Orange

    Orange

    or-ange

    One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

  • 6 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 4 tbsp small capers
    Capers

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • 6 anchovies, roughly chopped
    Anchovy

    Anchovy

    ann-choe-vee

    Silver, slender salty little fish found mainly around the Black Sea and the Pacific and Atlantic…

  • 1 lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

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.

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Comments, questions and tips

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pauline84
26th Sep, 2013
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
17th Jul, 2013
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
13th Apr, 2013
5.05
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
25th Oct, 2012
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
22nd Sep, 2012
5.05
Great combination of flavours and not difficult if you have your prep done.
jekpeti
16th Aug, 2012
5.05
Delicious and quick to make. Done.
Crumbortwo
23rd Jun, 2012
4.05
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
30th Apr, 2012
5.05
Delicious and easy to follow recipe. Great result and the fish still holds it's own.
dinahl
30th Apr, 2012
5.05
Delicious and easy to follow recipe. Great result and the fish still holds it's own.
janaskar
28th Dec, 2011
5.05
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!

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