Sea Bass with Cauliflower Mash and Parsley Sauce Recipe

Introduction

This sea bass with cauliflower mash and parsley sauce is a light, flavorful dish perfect for a weeknight dinner or special occasion. The creamy mash pairs beautifully with crispy-skinned fish and a fresh, zesty sauce. Broccoli adds a vibrant, healthy side to round out the meal.

Ingredients

• 4 carrots, roughly chopped
• 1 cauliflower (around 400g), cut into florets
• 1 tbsp butter
• 25g parsley, finely chopped
• 50g parmesan, grated
• 350g broccoli, trimmed and any larger stalks halved
• 3 tbsp olive oil
• 4 boneless sea bass fillets
• 4 garlic cloves, thinly sliced
• 20g flaked almonds
• 1 lemon, zested and juiced

Instructions

1. Step 1: Heat a large pan of salted water over medium-high heat. Add the cauliflower and carrots and cook until soft, about 10–15 minutes. Drain and let cool slightly, then mash to a smooth consistency or blend in a food processor.
2. Step 2: Stir the butter, freshly ground black pepper, and grated parmesan into the mash. Season to taste and set aside.
3. Step 3: Place the broccoli in a frying pan with 50ml water over medium heat. Cover and cook for 8–10 minutes, shaking the pan occasionally, until just tender. Remove from heat, season, and keep covered.
4. Step 4: Heat half the olive oil in a large frying pan over medium-high heat. Score the skin side of the sea bass fillets with three slits. Place the fillets skin-side down and press with a spatula to prevent curling. Cook for 3–4 minutes until the skin is golden and crispy.
5. Step 5: Flip the fillets and cook the other side for 1–2 minutes, until the fish is opaque and flakes easily. Remove from the pan and set aside.
6. Step 6: Add the remaining olive oil and garlic to the pan. Fry over medium heat for 1–2 minutes until golden brown. Stir in the parsley, flaked almonds, salt, pepper, lemon juice, and zest, reserving a little zest to serve. Mix for a minute and remove from heat.
7. Step 7: To serve, spread the cauliflower mash on plates, top with the sea bass fillets, add broccoli on the side, and drizzle with the garlic and parsley sauce. Garnish with the reserved lemon zest.

Tips & Variations

• For extra creaminess, add a splash of cream or milk to the cauliflower mash while mashing.
• If sea bass is unavailable, try using cod or snapper fillets.
• Toast the flaked almonds lightly before adding for extra crunch and flavor.
• For a vegan version, substitute butter with olive oil and omit the parmesan or use a plant-based alternative.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water or olive oil to keep the fish moist. The mash can be reheated on low heat, stirring occasionally.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare this dish ahead of time?

You can prepare the cauliflower mash and parsley sauce in advance and refrigerate them separately. Cook the sea bass fresh to maintain its crisp skin and serve immediately.

How do I know when the sea bass is cooked?

The sea bass is done when the flesh becomes opaque and flakes easily with a fork. Cooking times may vary slightly depending on the thickness of the fillets.

Sea Bass with Cauliflower Mash and Parsley Sauce Recipe

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★★★★★

4.7 from 128 reviews

• Author: Jake
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Diet: Low Fat

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Description

A delightful sea bass dish served with creamy cauliflower and carrot mash, tender steamed broccoli, and a vibrant garlic parsley sauce topped with crunchy flaked almonds and fresh lemon zest—an elegant and healthy meal perfect for any occasion.

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Ingredients

Scale 1x2x3x

Vegetables & Mash

• 4 carrots, roughly chopped
• 1 cauliflower (around 400g), cut into florets
• 1 tbsp butter
• 50g parmesan, grated
• 350g broccoli, trimmed and any larger stalks halved

Fish & Seasonings

• 4 boneless sea bass fillets
• 3 tbsp olive oil
• 4 garlic cloves, thinly sliced
• 25g parsley, finely chopped
• 20g flaked almonds
• 1 lemon, zested and juiced
• Salt and freshly ground black pepper, to taste

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Instructions

1. Cook the Vegetables: Heat a large pan of salted water over medium-high heat. Add cauliflower florets and chopped carrots, cooking until soft, approximately 10-15 minutes. Drain and let cool slightly.
2. Make the Mash: Mash the cooked cauliflower and carrots to a smooth consistency using a masher or blend in a food processor. Stir in the butter, grated parmesan, and a good pinch of freshly ground black pepper. Season with salt to taste.
3. Steam the Broccoli: In a frying pan, add the broccoli and 50ml water. Cover and cook over medium heat for 8-10 minutes, shaking the pan occasionally until broccoli is just tender. Season with salt and pepper, then keep covered until serving.
4. Cook the Sea Bass: Heat half the olive oil in a large frying pan over medium-high heat. Score the skin side of each sea bass fillet with three slits to prevent curling. Place fillets skin-side down and press gently with a spatula. Cook for 3-4 minutes until skin is golden and crispy. Flip and cook the other side for 1-2 minutes until fish is opaque and flakes easily. Remove from pan and set aside.
5. Prepare Garlic Parsley Sauce: Using the same pan, add remaining olive oil and sliced garlic. Fry over medium heat for 1-2 minutes until garlic turns golden brown. Add chopped parsley, flaked almonds, salt, pepper, lemon juice, and zest (reserve a little zest for garnish). Stir and cook for one minute. Remove from heat.
6. Serve: Plate a generous portion of the cauliflower-carrot mash, top with the crispy sea bass fillets, place the steamed broccoli on the side, and drizzle with garlic parsley sauce. Garnish with reserved lemon zest for a fresh finish.

Notes

• Scoring the fish skin helps to prevent curling and ensures even cooking.
• Use fresh parsley for the brightest flavor in the sauce.
• Adjust seasoning according to taste throughout the cooking process.
• The flaked almonds add a lovely crunchy texture contrast to the soft mash and tender fish.
• This dish pairs well with a crisp white wine like Sauvignon Blanc or Pinot Grigio.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: European

Keywords: sea bass, cauliflower mash, parsley sauce, garlic almonds, healthy fish dish, steamed broccoli, easy dinner, low fat seafood recipe