Pan-Fried Sea Bass

Pan-Fried Sea Bass


Pina Colada Smoothie
Pan-Fried Sea Bass

"Pan frying is such an easy and delicious way of cooking sea bass and it only takes 5 minutes to make too. We’ve served this recipe with our tasty and nutritious cauliflower mash, but if you wanted to try other alternatives you could give any of the following a go: Sweet Potato Mash Sweet Potato & Cauliflower Mash Broccoli Rice Cauliflower Rice Turmeric Cauliflower Rice This recipe makes a great healthy main and is super nutritious too – you can’t go wrong!"

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Preparation Time15 min

Cooking Time15 min


  • 2 sea bass fillets
  • 150 grams kale
  • 15 milliliters coconut oil
  • 1 tablespoon lemon juice
  • 3 tomatoes
  • 1 tablespoon shredded basil
  • 2 teaspoons linseed (flaxseed)
  • 1 cauliflower
  • 2 cloves garlic
  • 1 teaspoon nutmeg
  1. Start by making the cauliflower mash (

  2. Place the tomatoes in a pan of boiling water and leave for 1 minute (until the skin starts to peel off), then remove the skins. Chop the tomatoes in half and de-seed, then chop into small chunks. Also take the skin and chop this into small strips too.

  3. Wilt the kale in a frying pan for 1-2 mins with the linseed (flaxseed).

  4. Gently fry the sea bass fillets for approximately 2 mins on each side (until cooked and turning golden), then place on top of the kale.

  5. Mix together the lemon juice, coconut oil, shredded basil and chopped tomatoes/tomato skins, then place on top of the sea bass filets.

  6. Plate up and serve with the cauliflower mash!

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Very healthy recipe this Pan-Fried Sea Bass. Rich in omega-3 fatty acids, low in cholesterol and fats. You are correct this can also go with mashed potatoes. I love potatoes.

Sea bass is a huge favorite in our home so I knew we would love this recipe. Also we follow a low carb eating plan so the cauliflower mash is the perfect accompaniment for us too. The coconut milk, coconut oil, basil and garlic also bring lovely flavors to this really good meal.


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