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

2 sea bass fillets

5.5 oz kale

0.5 fl oz coconut oil

1 tbsp lemon juice

3 tomatoes

1 tbsp fresh shredded basil

2 tsp flaxseed

For the cauliflower mash:

1 cauliflower

2 cloves garlic

1 tsp nutmeg

3.5 fl oz coconut milk

1 tbsp greek yoghurt, to garnish

pepper to taste

Nutrition Facts
Pan-Fried Sea Bass

Servings Per Recipe: 2

Amount per Serving

Calories: 351

  • Total Fat: 23 g
  •     Saturated Fat: 17.7 g
  •     Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 365.7 mg
  • Total Carbs: 34.2 g
  •     Dietary Fiber: 10 g
  •     Sugars: 11.9 g
  • Protein: 12.5 g
VIEW DETAILED NUTRITION

how is this calculated?

Download Nutrition Facts Widget Code

preparation

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!

related recipes

comments