Sea bass with cauliflower mash & parsley sauce
- Dr Chintal Patel
Published: January 2, 2024 at 10:23 AM
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Serves 4
Easy
Prep: 30 mins
Cook: 30 mins
A star rating of 4.6 out of 5.41 ratingsRate
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"An elegant and effortlessly prepared meal, perfect for a Saturday night in or a special date night. Cauliflower offers a wonderfully creamy alternative to potatoes in the mash, and by incorporating carrots, you've already checked off two of your five-a-day and added diversity to the dish. No need to peel your carrots – a thorough scrub helps retain the fibre content. Feel free to substitute the broccoli with any seasonal vegetables of your choice, too." — Dr Chintal Patel
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Ingredients
Nutrition
Units:
MetricUS
-
4 carrots
roughly chopped
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1 cauliflower (around 400g)
cut into florets
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1tbsp butter
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25g parsley
finely chopped
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50g parmesan
grated
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350g broccoli
trimmed and any larger stalks halved
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3tbsp olive oil
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4 boneless sea bass fillets
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4 garlic cloves
thinly sliced
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20g flaked almonds
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1 lemon
zested and juiced
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Nutrition: per serving
-
kcal371
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fat24g
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saturates7g
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carbs7g
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sugars4g
low
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fibre5g
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protein28g
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salt0.46g
low
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Method
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step 1
Heat a large pan of salted water over a medium-high heat, tip in the cauliflower and carrot and cook until soft, about 10-15 mins. Drain, allow to cool slightly, then mash to a smooth consistency or, if you have a food processor, blend until smooth. Stir in the butter, a good pinch of freshly ground black pepper and the grated parmesan. Season to taste.
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step 2
Meanwhile, put the broccoli in a frying pan with 50ml water over a medium heat. Cover and cook for 8-10 mins, shaking the pan occasionally, until just tender. Remove from the heat, season, and keep covered until ready to serve.
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step 3
Heat half the olive oil in a large frying pan over a medium-high heat. Score the skin side of the fish with three slits. Put the fish skin-side down in the pan and press the fillets down with a spatula to prevent them curling. Cook for about 3-4 mins until the skin is golden and crispy. Flip the fillets over and cook the other side for 1-2 mins. The fish is cooked when it is opaque all the way through and flakes easily. Remove from the pan and set aside.
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step 4
Put the remaining olive oil and the garlic in the pan. Fry over a medium heat for 1-2 mins until golden brown, then add the parsley, almonds, salt and pepper to taste, and the lemon juice and zest (reserving a little to serve). Mix for a minute and remove from the heat. To serve, top the mash with the sea bass, add a side of broccoli and finish with a drizzle of the garlic and parsley sauce.
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Overall rating
A star rating of 4.6 out of 5.41 ratings
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