Pan-Fried Mediterranean Sea Bass and Spring Vegetables

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PREP TIME

15 min

TOTAL TIME

25 min

Serves

4

Pan-Fried Mediterranean Sea Bass and Spring Vegetables

(Recipes by Eshun Mott. Produced by Aimee Nishitoba. Photos by Erik Putz. Food Styling by Sage Dakota. Prop Styling by Nicole Billark.)

A quick, whole-fish dinner for a weeknight meal is faster thank you think.


Ingredients

  • 4 skin-on Mediterranean sea bass fillets , (about 500 g)
  • 1/2 tsp salt , divided
  • 1/3 cup finely chopped parsley leaves
  • 1 garlic clove , minced
  • 1 anchovy fillet , minced
  • 4 tbsp olive oil , divided
  • 1 tbsp white wine vinegar
  • 250 g carrots , peeled and cut in 2-in. lengths
  • 10 medium radishes , halved or quartered
  • 200 g sugar snap peas , trimmed
  • 1 tbsp unsalted butter

Instructions

  1. Pat fish dry with paper towels and remove any pin bones that remain; slash skin in a few places. Sprinkle with 1/4 tsp salt. Season with pepper. Set aside.
  2. Combine parsley with garlic, anchovy, 3 tbsp oil and vinegar in a small bowl. Season with pepper. Set aside.
  3. Heat a large frying pan over medium- high. Add remaining 1 tbsp oil, then carrots. Cook, stirring often, until carrots just begin to brown, about 1 min. Add radishes. Cook, stirring, for 2 min. Add peas and remaining 1/4 tsp salt. Cook, stirring, until bright green, about 1 min. Season with pepper. Transfer vegetables to a large bowl.
  4. Melt butter in same pan and swirl to coat bottom. Add fish, skin-side down. Cook until skin is browned and crisp, about 2 min. (Press down on fillets with a spatula if edges start to curl up.) Flip fish and cook until bottom is light golden and fish begins to flake when you press down on the centre of the fillet, about 2 min more. (Thicker fillets may take longer to cook.)
  5. Serve fish with vegetables and spoon parsley mixture overtop.

Kitchen tip

You can also use sea bream or another similar white fish for this recipe.

Nutrition (per serving)

  • Calories
  • 320,
  • Protein
  • 26 g,
  • Carbohydrates
  • 10 g,
  • Fat
  • 19 g,
  • Fibre
  • 3 g,
  • Sodium
  • 430 mg.
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