5 from 6 votes
Pan-fried sea bass with salsa verde
Salsa verde is the perfect accompaniment to pan fried fish - delicious, fresh flavors.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings:
2
Calories:
1035 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
For the salsa verde
- 1 handful parsley large
- 3 anchovy fillet or 2 if bigger
- 1 teaspoon capers
- 1 clove garlic small
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon juice
- black pepper few grinds
- 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.
Cup of Yum
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 Information
Calories
1035kcal
(52%)
Protein
161g
(322%)
Fat
38g
(58%)
Saturated Fat
8g
(40%)
Cholesterol
731mg
(244%)
Sodium
710mg
(30%)
Potassium
2326mg
(49%)
Vitamin A
1065IU
(21%)
Vitamin C
4.1mg
(5%)
Calcium
144mg
(14%)
Iron
7.9mg
(44%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 1035
% Daily Value*
| Calories | 1035kcal | 52% |
| Protein | 161g | 322% |
| Fat | 38g | 58% |
| Saturated Fat | 8g | 40% |
| Cholesterol | 731mg | 244% |
| Sodium | 710mg | 30% |
| Potassium | 2326mg | 49% |
| Vitamin A | 1065IU | 21% |
| Vitamin C | 4.1mg | 5% |
| Calcium | 144mg | 14% |
| Iron | 7.9mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.