Pan-fried sea bass with citrus-dressed broccoli

Pan-fried sea bass with citrus-dressed broccoli

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(42 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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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!
nloken
25th Nov, 2011
5.05
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
8th Oct, 2011
4.05
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
6th Jul, 2011
5.05
Gorgeous - one of my favourites! Once you have done it a few times it gets easier!! Definitely restaurant fare recipe!
captahab
14th May, 2011
3.05
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
itybity
23rd Mar, 2011
5.05
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
missimaz
20th Feb, 2011
5.05
Fabulous!! The boyfriend & I are pretty novice cooks, but we took the advice of the other comments and got everything ready for the meal then set it to work it together. Had it with the recommended new potatoes and lemon, and BAM, what a hit !!! YUM YUM YUM !!! Few ingrediants that work so well together, and not too difficult to make... it really is all in the prep... can't wait to make it again !!
aoifel5
13th Feb, 2011
5.05
we celebrate st valentine's day last night with this recipe for mains. i was sceptical about the broccoli-orange combination but i need not have been it was divine. neither of us could stop ummming and awwing over it....the approriate effect for such an occasion! i served alongside buttery potato and celariac mash. will deffinately make again. however i think this really is only suitable for two as it involves a lot of last minute faffing.
lyricist65
8th Nov, 2010
5.05
genuinely brilliant, well done

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