Pan Seared Sea Bass

Sea Bass with creamy maple and parsley Sauce 

Impress your family and friends with this quick and easy fish recipe for a nutritional healthy treat.

 

Serves 4

Prep: 5 min cook – 15 min – utensils: 2 saucepans / 1 frying pan

4 fresh sea Bass fillets

 

Sauce

150 ml double cream

1 Chicken stock cube ( sprinkle into sauce mixture)

½ lemon zest and juice of

50 ml water or white wine

1 tbsp maple syrup

2 tbsp freshly chopped parsley

Generous twist of milled black pepper

 

Vegetables

1tsp olive oil

1/3 medium red cabbage – sliced

1 garlic clove – thinly sliced

Small red onion – chopped

Knob of lightly salted butter

Fine whole beans

 

Method

 Add olive oil to a saucepan over a moderate heat.  Add red onions and sliced garlic and sauté for 3 – 4 minutes turning occasionally until soft. Meanwhile place the red cabbage on a medium sized plate splash on some water from the tap and cover with cling film. Place in the micro wave for 90 seconds and leave to stream.  Add the cream, stock cube, lemon juice, parsley and maple to a saucepan and slowly bring to a boil stirring regularly. Add the some pepper and reduce heat to simmer allowing the sauce to reduce (2-3 minutes). Once reduced, keep on a low heat. Stir occasionally

Remove cabbage, and place whole beans on a plate, cover with cling film and micro wave for 90 seconds. Meanwhile add cabbage to the onions and garlic. Add the butter and fold into mixture and turn down the heat to keep warm.

 

 

In a frying pan add olive oil on a moderate to high heat and when oil is hot add sea bass (skin face down). Move the fish so not to stick to the pan and reduce to a moderate heat after around 1 minute. Cook for a further 1 – 2 minutes until the skin starts to brown. Turn the fillet over and cook for a further 1 – 2 minutes until tender. (Repeat process 1 – 2 mins, skin face down for crispy skin)

Plate arrangement – Place whole beans alongside each other, and place the sea bass crossways over the top. Add cabbage mixture to a dome shaped mould (small cup or something similar) and press in firmly. Carefully tap the mould to release the cabbage mixture onto the end of the whole beans.

Turn off the heat and stir the creamy sauce. Drizzle over the sea bass and over the cabbage. Garnish with remaining parsley. Enjoy!

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