Pan-fried sea bass with salsa verde
Salsa verde is the perfect accompaniment to pan fried fish - delicious, fresh flavors.
Servings: 2
Calories: 1035kcal
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Ingredients
For the salsa verde
- 1 handful parsley large
- 3 anchovy fillets or 2 if bigger
- 1 teaspoon capers
- 1 clove garlic small
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon juice
- few grinds of pepper
- 2 tablespoon olive oil
For fish
- ½ tablespoon butter a knob
- 2 sea bass fillets
Instructions
- Remove the parsley leaves from the stalks. Put the parsley, anchovy fillets, capers and garlic on a chopping board and chop all together so that everything is cut up finely and starts to mix.
- Transfer the mixture to a small bowl and add the mustard, lemon juice, a few grinds of pepper and the olive oil. Mix all together and refrigerate until ready to use (will keep a few hours well, a day or two not bad but not as bright colors).
- Get a skillet/frying pan hot over a medium heat and add the butter.
- Swirl the butter round a little so it covers all the pan then add the bass fillets, skin sound down.
- Allow the fish to cook most of the way through - you will see it cook from the outside in.
- When the fish is still a bit uncooked in the middle, carefully turn it over. Cook for a couple more minutes, turn back to skin side down for a minute then serve.
- Stir the salsa and serve with the fish. Sides as you prefer but greens such as green beans and potatoes or salad work well.
Video
Notes
(see video above)
Note the salsa verde can be made with other herbs as well, but I would always include a decent amount of parsley and keep the other herbs relatively mild/complementary eg basil, dill, tarragon.
Nutrition
Calories: 1035kcal | Protein: 161g | Fat: 38g | Saturated Fat: 8g | Cholesterol: 731mg | Sodium: 710mg | Potassium: 2326mg | Vitamin A: 1065IU | Vitamin C: 4.1mg | Calcium: 144mg | Iron: 7.9mg