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  • Writer's pictureCrabtree Nutrition

Pan Fried Sea Bass and Broccoli Mash (Serves 2)

Updated: Jul 11, 2023

This is my perfect summer dish. Light & bursting with flavour.

Ingredients 2 sea bass fillets Himalayan sea salt 2 tbsp capers 1 head broccoli, roughly chopped 2 tbsp coconut oil 1 onion, finely diced 2 garlic cloves, finely minced 1 tbsp olive oil Salt and pepper


  1. Rub the sea bass fillets with salt and set to one side.

  2. Heat a small frying pan to a medium-high heat and quickly cook the capers for a few minutes then transfer to a plate.

  3. Steam the broccoli for 5-6 minutes until cooked through.

  4. Heat half of the coconut oil in a frying pan on a medium heat, add the onion and cook for 5 minutes. Add the garlic and cook for a further minute stirring well.

  5. Mash the cooked broccoli then blend with the onion mix and a pinch of salt, adding a little olive oil if needed.

  6. Heat the remaining coconut oil. Sear the fish, skin side down, for 3 minutes until the skin is crisp. Flip the fish and cook for a further minute until just cooked through.

  7. Mix the capers with some olive oil.

  8. Spoon the mash onto two plates, top with the fish and sprinkle over the capers.

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