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Pan-Fried Sea Bass with Courgette Ribbons and Mussel Soup
Pan-fried sea bass served over sautéed courgette ribbons with a rich, blended mussel and cream soup.
Seafood
Main Course
High Protein
Sea Bass
Mussels
Estimated Nutrition
Calories
545.6
kcal / serving
2182.2 kcal total
Carbs
6.2
g
per serving
24.6 g total
Fat
39.2
g
per serving
156.8 g total
Protein
35.6
g
per serving
142.5 g total
Cook Time
20
minutes
Serves
4
people
Dietary
Vegetarian
Vegan
Dairy Free
Gluten Free
Ingredients
Dairy
75
g
Butter
Divided use
125
ml
Double Cream
Liquids
125
ml
White Wine
Dry
250
ml
Fish Stock
NutsSeeds
1
pinch
Salt
To taste
1
clove
Garlic
Finely diced
1
piece
Star Anise
Whole
1
pinch
Black Pepper
Freshly ground, to taste
OilsFats
45
ml
Olive Oil
Divided use
Seafood
4
piece
Sea Bass Fillets
150g each, trimmed
250
g
Mussels
Washed and debearded
Vegetables
1
piece
Onion
Finely diced
2
piece
Courgettes
Sliced vertically with a potato peeler
Method
1
Slash the sea bass skin and season the flesh with salt.
2
Fry the fish skin-side down in oil and butter for two minutes per side.
3
Sauté onion, garlic, and star anise in butter and oil for one minute.
4
Add mussels and wine, cover, and cook until shells open.
5
Remove mussels, add stock to the pan, and reduce by one third.
6
Blend reduced stock with two-thirds of the shelled mussels until smooth.
7
Return purée to the pan, add cream, and heat with remaining mussels.
8
Stir-fry courgette ribbons in butter and oil and season with salt and pepper.
9
Plate courgettes, top with fish, and pour soup around the edges.