Pan-Fried Sea Bass

Pan-Fried Sea Bass

0

by: KrazyKiwi






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




ingredients

Adjust your ingredient quantities here. Simply enter how many servings you need, and the ingredient quantity will update accordingly!

serves: 2

Ingredients:

2 sea bass fillets

5.5 oz kale

0.5 fl oz coconut oil

1 tbsp lemon juice

3 tomatoes

1 tbsp shredded basil

2 tsp flaxseed

1 cauliflower

2 cloves garlic

1 tsp nutmeg

3.5 fl oz coconut milk

1 tbsp Greek yogurt

pepper to taste

Nutrition Facts
Pan-Fried Sea Bass

Servings Per Recipe: 2

Amount per Serving

Calories: 355

  • Total Fat: 23 g
  •     Saturated Fat: 17.7 g
  •     Trans Fat: 0 g
  • Cholesterol: 0.2 mg
  • Sodium: 371.6 mg
  • Total Carbs: 34.7 g
  •     Dietary Fiber: 10 g
  •     Sugars: 12.5 g
  • Protein: 12.9 g
VIEW DETAILED NUTRITION

how is this calculated?

Download Nutrition Facts Widget Code

preparation

Pan-Fried Sea Bass 1.   Start by making the cauliflower mash (http://www.mynutricounter.com/recipe-cauliflower-mash/).

2.  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.

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

4.  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.

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

6.  Plate up and serve with the cauliflower mash! See more recipes here - http://www.mynutricounter.com/

related recipes

comments