Pan-Fried Sea Bass

Pan-Fried Sea Bass

September 2, 2017

This recipe makes a great healthy main and is super nutritious too – you can’t go wrong!

  • Prep: 15 mins
  • Cook: 15 mins
  • Yields: Serves 2


2 x sea bass fillets

150g/5.5oz kale

15ml/0.5fl oz coconut oil

1 tbsp. lemon juice

3 tomatoes

1 tbsp. shredded basil

2 tsp. linseed (flaxseed)

For the cauliflower mash:

1 cauliflower

2 cloves garlic

1 tsp. nutmeg

100ml/3.5fl oz coconut milk

1 tbsp. Greek yoghurt

pepper to taste


Start by making the cauliflower mash

Place the tomatoes in a pan of boiling water and leave for 1 minute (until the skin starts to peel off), then remove the skins. Chop the tomatoes in half and de-seed, then chop into small chunks. Also take the skin and chop this into small strips too.

Wilt the kale in a frying pan for 1-2 mins with the linseed (flaxseed).

Gently fry the sea bass fillets for approximately 2 mins on each side (until cooked and turning golden), then place on top of the kale.

Mix together the lemon juice, coconut oil, shredded basil and chopped tomatoes/tomato skins, then place on top of the sea bass filets.

Plate up and serve with the cauliflower mash!

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