Pan Fried Seabass

Ingredients

  • 125g tender stem broccoli
  • 125g green beans, trimmed
  • 125g sugar snap peas
  • 1 large courgette, peeled into ribbons
  • 2 shallots, finely chopped
  • 2 tsp olive oil
  • 4 sea bass fillets, pin boned
  • sea salt
  • freshly ground black pepper
  • 200g 0% Greek yoghurt
  • 1 tbsp grainy mustard
  • 1 tsp lemon juice
  • 1 tbsp finely chopped chives
  • 1 tbsp finely chopped flat leaf parsley

Nutrition

Calories columnFat columnSaturates columnSugars columnSalt column
Calories
348g per serving
17% %GDA
Fat
17.00g per serving
24% %GDA
Saturates
4.00g per serving
20% %GDA
Sugars
6.00g per serving
7% %GDA
Salt
0.60g per serving
10% %GDA

Method

  1. Set a steamer over the top of a simmering saucepan of water and add the broccoli. Cover and steam for 1 minute, before adding the green beans. Steam for another 2 minutes before adding the sugar snap peas, then last of all, after another minute, add the courgette ribbons and steam for another minute until wilted. By now, all the vegetables should be perfectly tender. Drain the saucepan and tip the veg into the saucepan. Add 1 teaspoon of the olive oil and toss to combine.

  2. Meanwhile, drizzle the last teaspoon of oil onto a plate and season with a little salt and black pepper. Place the fish onto the plate and coat in the oil on both sides. Heat a large griddle pan until hot, add the sea bass, skin side down. Fry for 1-2 minutes until just golden brown and the fish starting to change colour at the side. Flip over and fry for another 1-2 minutes then remove and place onto a plate to rest.

  3. Mix the Greek yoghurt, mustard, herbs and lemon juice together in a small bowl and season with a little salt and black pepper.

  4. Layer the vegetables onto a plate scattering the shallots in between the layers, place the seabass next to it, then spoon the sauce alongside.