Pan-Fried Sea Bass
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This recipe makes a great healthy main and is super nutritious too â you canât go wrong!
ingredients
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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
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
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! See more recipes here - http://www.mynutricounter.com/
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