Pan-Fried Sea Bass with Broccoli, Ginger and Cream Sauce

Pan-fried sea bass served over a creamy ginger and broccoli sauce, finished with a fresh red chilli garnish.

Seafood Main Course High Protein Low Carb Pan-Fried

Estimated Nutrition

Calories

765.2

kcal / serving

765.2 kcal total

Carbs

8.9g

per serving

8.9 g total

Fat

68.4g

per serving

68.4 g total

Protein

32.5g

per serving

32.5 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

Dijon Mustard

Dairy

100

Double Cream

NutsSeeds

pinch

Salt

To taste

pinch

Black Pepper

Freshly ground, to taste

OilsFats

Olive Oil

Seafood

fillet

Sea Bass

Vegetables

0.25

piece

Onion

Chopped

tsp

Ginger

Root, freshly grated

Broccoli

Chopped

piece

Red Chilli

Sliced, for garnish

Method

Season the fish with salt and pepper and rub with oil.

Garnish with sliced chilli and serve.

Plate the broccoli mixture and top with the fish fillet.

Stir in the mustard and cream and cook for 4 minutes until tender.

Fry the onion, ginger, and broccoli in the same pan for 4 minutes.

Rest the fish on a warm plate.

Turn the fish and cook for 2 minutes until cooked through.

Sear the fish skin-side down in a hot pan for 3 minutes until crisp.