Pan-Fried Sea Bass with Sautéed Garlic and Broccoli and Balsamic Sauce

Pan-fried sea bass served over sautéed garlic broccoli florets and finished with a tangy deglazed balsamic and red wine sauce.

Healthy Quick Fish Seafood Dairy Free

Estimated Nutrition

Calories

612.4

kcal / serving

612.4 kcal total

Carbs

15.6g

per serving

15.6 g total

Fat

43.8g

per serving

43.8 g total

Protein

34.2g

per serving

34.2 g total

Cook Time

minutes

Serves

person

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tbsp

Balsamic Vinegar

tbsp

Red Wine Vinegar

GrainsCereals

tbsp

Plain Flour

NutsSeeds

pinch

Salt

to taste

pinch

Black Pepper

freshly ground, to taste

clove

Garlic

finely chopped

tbsp

Parsley

freshly chopped

OilsFats

tbsp

Olive Oil

for frying fish

tbsp

Olive Oil

for sautéing vegetables

Seafood

piece

Sea Bass Fillet

skin scored

Vegetables

Broccoli

florets

piece

Red Chilli

chopped

Method

Season flour with salt and pepper on a plate and coat the fish fillet thoroughly.

Heat 15ml of oil in a frying pan over high heat and fry fish for 5 minutes per side until crisp.

Remove fish and deglaze the pan with balsamic and red wine vinegar over low heat for 3 minutes.

Heat 30ml of oil in a wok and stir-fry broccoli, garlic, and chilli for 6 minutes before adding parsley.

Serve the fish on top of the broccoli and drizzle the balsamic sauce around the plate.