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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
