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



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

  • 1 orange



    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 in bowl



    Capers are the small flower buds of the Capparis shrub that grows in the Mediterranean. As they…

  • 6 anchovies, roughly chopped



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

  • 1 lemon



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


  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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5th Jul, 2019
Had to use supermarket fish as nearest proper fishmonger is 20 miles away. Eased off on the cooking time as recommended and the result was great. Just wish we could buy proper fish locally, I'm sure great would be uplifted to amazing.
11th Jun, 2019
Hadn’t made this because the anchovies put me off - always make the top rated recipe with ginger, chilli and spring onions on this site. Big mistake. This is gorgeous! You definitely need the orange to cut through the oil. You can’t taste the anchovies (well not in a bad way) and the whole combination works very well. Go easy on the salt though.
1st Nov, 2015
Excellent recipe. Easy to cook and sensational flavour.
24th Oct, 2015
This is a big hit with the whole family. The 5, 7 and 10 year old kids adore it and often request it for our special 'family night' dinners
1st Apr, 2015
Combination of orange and capers makes this dish amazing. One of my favourite fish meals.
16th Jan, 2015
Sensational combination of flavors. Rick Stein is not a chef but a culinary artist. Brocolli, anchovies, capers, oranges with wonderful sea bass as a main foil to offset all these wonderful flavors with olive oil as the main cooking medium. And just think of all the vitamins packed into this dish.
14th Aug, 2014
One of my favourite recipes. Absolutely delicious!
23rd Mar, 2014
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.
21st Mar, 2014
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!
17th Mar, 2014
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.


25th Oct, 2014
Having trouble understanding stage!!!!!
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