Treat yourself to a delicious feast with our unforgettable Seared Sea Bass with Citrus-Spiced Broccoli recipe. With minimal effort, you can get your dinner to restaurant quality in under half an hour. The juicy sea bass, cooked to perfection to achieve crispy skin and a melt-in-your-mouth texture, pairs beautifully with the refreshing citrus dressing that takes the broccoli to a new level. This vibrant and healthy dish is not only visually appealing but is also bursting with flavors that will tantalize your taste buds. Treat yourself to this culinary delight that promises to impress even the most demanding palate.
- 2 sea bass fillets, about 140g each (see tips below)
- 1 small head of broccoli
- 1 orange
- 6 tbsp olive oil
- 4 tbsp small capers
- 6 anchovies, roughly chopped
- 1 lemon
Crisp skin is important
Part of this finished dish you need
Before cooking, make sure the fish is properly scaled
Fish scales are tough and inedible.
Ask your fishmonger to scale the fish
for you and when you get the fish
At home, wipe the skin with a piece
Kitchen paper to remove any residue
Scales that may be stuck to it.Wild sea bass
I use wild sea bass in mine
Restaurants and, to ensure that it is so
Sustainable, I only use line fishing.
Wild bass fillets are much larger
than the bred ones you get
Supermarkets, that is, if you use them
The fillets are weighed from farms
100g after cutting. They won’t
have to be fried in the pan for so long
So shorten the cooking time by 1 minute.Salt
Be careful with how much in this recipe
Salt you use – anchovies and capers
are very salty, so broccoli and fish only need to be sprinkled lightly.
- Prepare everything before you start cooking.
- Trim each sea bass fillet so that both are the same shape, then score the skin and lightly score the flesh five or six times about 1cm apart. Put aside.
- Segment the orange – cut off the top and bottom, then cut off the peel and pith. Cut each segment, then squeeze the juice from the remaining orange into a bowl. Cut the broccoli into medium sized florets.
- To make the warm broccoli salad, cook the florets in a pot of boiling salted water until tender, 1 minute. While the broccoli is cooking, heat it in a skillet. Once the broccoli is cooked, drain it and then add it directly to the hot skillet to burn off all the moisture.
- Turn off the heat and sprinkle the orange pieces over the broccoli. Stir briefly to heat up, then pour into a bowl and serve with orange juice and 2 tablespoons of olive oil. Season with pepper and a small pinch of sea salt and then set aside.
- Wipe out the pan. Season the fish with a little salt and pepper just before cooking. Heat the frying pan until very hot, then add 2 tablespoons of oil. Place the fish fillets in the pan, skin side down. Once it goes in, press each fillet down with your fingers or a fish slice to keep it from curling up.
- Reduce the heat to medium and then allow the fish to cook undisturbed for 3-4 minutes, until you can see that the flesh is two-thirds cooked and the skin is crispy and brown.
- Flip the fillets over, then cook on the flesh side until cooked through, about 2 minutes. Drizzle the skin with the oil in the pan while cooking. Leave to rest on a warm plate, skin side up, and drizzle with the hot oil and pan juices from the pan.
- Add 2 tablespoons of olive oil to the pan and return to high heat. Scatter capers and anchovies on top and cook until they become crispy. Grate the lemon peel over it and squeeze in the juice of half a lemon. If there isn’t enough juice in the pan to drizzle over both plates, add a drizzle of oil.
- Now you can set it up.
Equipment and tools
- pan or frying pan
- Microplane or zester
- Small bowl
This recipe contains fish and anchovies. If you have a fish or seafood allergy, please avoid this dish. It may also contain traces of other allergens. Therefore, be careful if you have certain dietary restrictions.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the sea bass in a skillet over medium heat until heated through. The broccoli can be enjoyed cold or lightly fried in a pan to warm up. Be sure to consume any leftovers within the recommended time frame and check for signs of spoilage before eating.
Health Benefits of Seared Sea Bass with Citrus-Spiced Broccoli
In addition to being a delicious fish, sea bass also offers a number of health benefits. Combined with the refreshing flavors of citrus-spiced broccoli, this dish is a nutritional powerhouse.
1. Rich in Omega-3 fatty acids
Sea bass is an excellent source of omega-3 fatty acids, essential fats that promote heart health. Omega-3 fatty acids have been shown to reduce inflammation, lower blood pressure, and improve overall cardiovascular function.
2. Rich in protein
Sea bass fillets provide a generous amount of protein necessary for tissue repair, muscle building and maintaining a healthy immune system. Including protein-rich foods in your diet can aid weight management and keep you feeling full for longer.
3. Packed with vitamins and minerals
Adding broccoli to this recipe adds a variety of important vitamins and minerals to your meal. Broccoli is a great source of vitamin C, vitamin K, folic acid and potassium. These nutrients support immune function, blood clotting, cell growth and overall bone health.
4. Rich in antioxidants
The citrus dressing in this dish adds flavor and provides a dose of antioxidants. Oranges and lemons are rich in vitamin C, a powerful antioxidant that helps protect cells from free radical damage. Antioxidants are also known to support skin health and boost the immune system.
5. Low sodium
When making this recipe it is important to pay attention to the salt content. The small pinch of salt is balanced by the natural saltiness of the anchovies and capers. Eating low-sodium meals has a positive effect on blood pressure and reduces the risk of heart disease.
When you enjoy pan-fried sea bass with citrus-spiced broccoli, you’ll not only enjoy a delicious and filling meal, but you’ll also reap numerous health benefits. Make sure you use sustainably sourced sea bass and pay attention to the preparation steps to get the most out of this nutritious dish.