Lemon and Garlic Pan-Fried Sea Bass
Well it hasn’t exactly been barbecue weather recently so I opted to pan-fry this yummylicious fish instead! Sea bass is by far one of my absolute FAVOURITE fishes. As with all fish it’s quick to cook, tastes delicious, and barbecues really well too. Whilst it is a fab source of protein, is low in fat, and packed with omega-3 fatty acids – the Department of Health recommends eating sea bass as a ‘treat’ as it contains similar levels of pollutants as oily fish. So whilst it is safe for children occasionally, it’s best to cook with alternative fishes such as white fish (cod, coley, pollack, haddock) if you like to cook fish for your family on a regular basis. Feel free to use my marinade with white fish too – it tastes great! Enjoy!!
Total preparation time – 2 hours to marinate
Total cooking time – 5-6 mins (per fillet)
Serves a family of four
4 sea bass fillets – boneless, skin on
2 tbsp olive oil
6 garlic cloves – minced
1 whole lemon – juice
Cracked black pepper to taste
Place one sea bass fillet in a bowl and set aside for your little one, then place the remaining three fillets in a separate bowl and rub salt to taste into them (both sides).
In another bowl add olive oil, garlic, lemon juice and stir well. Pour one tablespoon of the marinade over the fillet for your little one, and pour the remaining marinade over the three fillets – rub in well. Crack the black pepper over the the fillets, cover and set aside to marinate for a minimum of two hours.
Heat a little oil in a non-stick frying pan and heat to medium high heat. Place the sea bass fillets in the pan skin-side down and leave to cook for 2-3 mins to crisp the skin. When a brown crust begins to form around the edge of the fillet, flip the fillet over and cook for a minute or two and remove from the pan. The sea bass is completely cooked when the flesh is white and opaque. Serve immediately with roasted vegetables and potatoes.
Tip – Score the skin before cooking to avoid the fillet curling in the pan. Whilst this didn’t happen to me, it can.
Tip 2 – If you want to barbecue your sea bass, buy whole sea bass rather than fillets and marinate as above. It is easier to barbecue with skin on both sides.
You can find more delicious family recipes in Easy Indian SuperMeals for Babies, Toddlers and the Family. Available to buy now from Amazon. Winner! Best Family Cookbook in the Prima Baby Awards 2015.