Pan-Fried Sea Bass with a Three Pepper Stir-Fry

Pan-fried sea bass served over blanched spinach with a vibrant three-pepper citrus broth and fresh aromatic herbs.

Estimated Nutrition

Per Serving Total
Calories 573.2 kcals 1146.4 kcals
Carbohydrates 26.8 grams 53.6 grams
Fat 31.2 grams 62.4 grams
Protein 46.4 grams 92.8 grams
Cook Time
15 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

BakingIngredients
1
tbsp
Fruits
1
piece
Orange
Zest and juice
1
piece
Lime
Zest and juice
1
piece
Lemon
Zest and juice
Liquids
1.2
l
Chicken Stock
Light and hot
NutsSeeds
2
clove
Garlic
Finely chopped
2
tbsp
Coriander
Fresh, finely chopped
OilsFats
22.5
ml
Vegetable Oil
Divided use
7.5
ml
Seafood
400
g
Sea Bass
2 fillets, 200g each
Vegetables
2
piece
Red Peppers
Very neatly and finely sliced
2
piece
Yellow Peppers
Very neatly and finely sliced
5
cm
Ginger
Sliced and cut into fine julienne
2
piece
Red Chillies
Cut at an angle into long rings, seeds removed
2
piece
Green Chillies
Cut at an angle into long rings, seeds removed
1
handful
Baby Spinach
Blanched in boiling water

Steps

  • Score the sea bass fillets on the skin side to prevent curling.
  • Heat 7.5ml olive oil and 7.5ml vegetable oil in a frying pan.
  • Fry the fish skin-side down for two minutes in the hot oil.
  • Heat 15ml vegetable oil in a hot wok and stir-fry peppers and chillies.
  • Flip the fish once the skin is crispy and cook for another two minutes.
  • Add garlic and ginger to the wok and stir into the pepper mixture.
  • Pour in the hot chicken stock and citrus juices and let the liquid bubble.
  • Stir in the caster sugar and citrus zests.
  • Mix in the chopped fresh coriander.
  • Place blanched spinach on a plate and top with the fish skin-side up.
  • Ladle the broth and peppers over the fish and serve immediately.