Pan Seared Sea Bass
Amanda
Sea bass fillets are marinated in orange and lemon then pan seared and served with a basil and ornage and lemon sauce.
Prep Time 10 minutes mins
Cook Time 5 minutes mins
Total Time 15 minutes mins
Course Main Course
Cuisine British
Servings 4
Calories 394 kcal
- 600 g sea bass 4 fillets
- 6 tablespoon olive oil
- 2 oranges
- 1 lemon
- 3 tablespoon flour plain / all purpose
- 1 teaspoon salt
- 1 teaspoon ground pepper mixed peppercorns
- 1 tablespoon chopped basil
- 1 tablespoon butter
Juice one orange and half of the lemon. Cut and remove the rind from the remaining orange and lemon half then slice.
Place the fish fillets in a shallow dish in one layer and drizzle over 4 tablespoons of the olive oil and half of the pepper.
Lay the orange and lemon slices on top. Cover the dish and refrigerate for 4 hours.
Finely slice the basil leaves in a chiffonade.
Mix the flour with the salt and remaining pepper. Pat the fish dry with paper towel and dip in the flour. Shake off any excess.
Heat the remaining oil in a large pan over a medium to high heat.
Place the fish skin down in the pan and leave to cook for 2 minutes.
Turn over carefully and cook the other side for a further 2 minutes.
Remove the fish and keep warm while you make the sauce.
Add the butter to the pan to melt then stir in the lemon and orange juices for a minute.
Stir in the basil then pour over the fish.
Garnish with the marinade fruit slices to serve.
Calories: 394kcalCarbohydrates: 15gProtein: 28gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gCholesterol: 120mgSodium: 690mgPotassium: 559mgFiber: 3gSugar: 7gVitamin A: 324IUVitamin C: 49mgCalcium: 65mgIron: 2mg
Keyword pan fried, pan seared, sea bass