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Pan-fried sea bass with sautéed garlic and broccoli and balsamic sauce

Prep time less than 30 mins
Cook time less than 30 mins
Serves 1
by Richard Phillips

From Ready Steady Cook

Method


  1. For the sea bass, sprinkle the flour onto a plate and season to taste with the salt and freshly ground black pepper. Press the fish into the seasoned flour to coat.

  2. Heat the oil in a non-reactive frying pan over a high heat. Add the coated fish and fry for 4-5 minutes on each side, or until the skin is crisp and the fish is cooked through. Remove the fish from the pan.

  3. For the balsamic sauce, add the balsamic and red wine vinegars to the fish pan and heat over a low heat for 2-3 minutes to deglaze, scraping up the bits from the pan with a wooden spoon.

  4. For the sautéed garlic and broccoli, heat the oil in a wok over a high heat, add the broccoli, garlic and chilli, and stir fry for 5-6 minutes. Stir in the parsley.

  5. To serve, spoon the broccoli onto a plate, place the fish on top of the broccoli, and drizzle the balsamic sauce around the edge of the plate.

Ingredients

For the sea bass

  • 1 tbsp plain flour
  • salt and freshly ground black pepper
  • 1 sea bass fillet, skin scored
  • 1 tbsp olive oil

For the balsamic sauce

  • 1 tbsp balsamic vinegar
  • 1 tbsp red wine vinegar

For the sautéed garlic and broccoli

  • 2 tbsp olive oil
  • 85g/3oz broccoli florets
  • 1 garlic clove, finely chopped
  • 1 red chilli, chopped
  • 2 tbsp chopped fresh parsley

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Pan-fried sea bass with sautéed garlic and broccoli and balsamic sauce

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Meat, fish and poultry

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