Panfried-seabass

Pan-fried sea bass with romesco sauce and vegetable noodles

Pan-frying gives fish a lovely crisp skin. To maximise the crispiness, make sure you flip the sea bass only once

By , 23 November 2018

(2 votes)

Pan-fried sea bass with romesco sauce and vegetable noodles
  • 15 Mins

  • Serves: 2

Nutritional Info
Each 294g serving contains
  • Energy

    1956KJ

    467KCAL

    23%
  • Fat

    35.3g

    high

    50%
  • Saturates

    5.6g

    med

    28%
  • Sugars

    7.4g

    low

    8%
  • Salt

    0.24g

    low

    4%
of your reference intake.
Typical energy values per 100g: 665kJ/159kcal.
Ingredients
  • 200g fresh sea bass fillets
  • 1tsp rapeseed oil
  • 1tsp unsalted butter
  • 1 clove garlic, sliced
  • 1 red chilli, sliced
  • 1tsp flat-leaf parsley, roughly chopped
  • 1 medium carrot, cut into noodles with a spiralizer
  • 1 courgette, cut into noodles with a spiralizer
  • FOR THE ROMESCO SAUCE
  • 40g blanched almonds
  • 1 clove garlic, sliced
  • 1tsp tomato purée
  • 100g Melis roasted red peppers, drained
  • 1tbsp extra virgin olive oil
  • 1-2 tsp red wine vinegar
Method
  • To make the sauce, toast the blanched almonds in a dry frying pan over medium heat for 4-5mins until golden.

  • Put into a food processor with half the garlic and pulse until roughly chopped. Add the tomato purée, roasted peppers, extra virgin olive oil, and vinegar to the food processor and blend until smooth. Thin with a 1-2tbsp cold water if you’d like and chill until needed.

  • Bring a pan of water to the boil and add the carrot and courgette noodles. Cook for 2mins then drain.

  • Pat the sea bass fillets dry with kitchen roll. Heat 1tsp of the oil and butter in a nonstick frying pan over a medium setting. When the butter starts to bubble, put the fillets in, skin-side down.

  • Cook the fillets for a couple of minutes, without moving them, until the edges are just starting to change colour. Add the garlic, chilli and parsley to the pan.

  • Gently flip the sea bass fillets and cook for a further 30 secs.

  • Divide the vegetable noodles between 2 plates and top with a fillet of the sea bass. Serve each plate topped with the chilli, garlic and parsley from the pan and a spoonful of the romesco sauce with lemon wedges to squeeze over.