Pan Fried Sea Bass with Broccoli Mash

Julie Gough
Jun 12
2 min read

Ingredients: (Serves 2)

2 sea bass filets
Himalayan sea salt
2 tbsp capers
1 head broccoli, roughly chopped
2 tbsp coconut oil
1 onion, finely diced
2 garlic cloves, finely minced
1 tbsp olive oil
Salt and pepper

Method:

Rub the sea bass filets with salt and set to one side.
Heat a smal frying pan to a medium-high heat and quickly cook the capers for a few mins then transfer to a plate.
Steam the broccoli for 5-6 mins until cooked through.
Heat half of the coconut oil in a frying pan on a medium heat, add the onion and cook for 5 mins. Add the garlic and cook for a further min stirring well.
Mash the cooked broccoli then blend with the onion mix and a pinch of salt, adding a little olive oil if needed.
Heat the remaining coconut oil. Sear the fish, skin side down, for 3 mins until the skin is crisp. Flip the fish and cook for a further min until just cooked through.
Mix the capers with some olive oil.
Spoon the mash onto two plates, top with the fish and sprinkle over the capers.

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Thank you for viewing the 'Pan Fried Sea Bass with Broccoli Mash' recipe. If you give this a go please let me know. I especially love to hear about any variations you try. Enjoy!

This article is intended for general education and wellbeing support only. As a qualified nutritional therapist and health coach, I offer lifestyle and nutrition guidance but do not diagnose or treat medical conditions. Please consult your GP or another appropriate healthcare professional for individual medical advice.