Food Hospital - Pan Fried Sea Bass with Salsa Verde

[herbsandhelpers]

Pan Fried Sea Bass with Salsa Verde

Serves 2

Ingredients

A small bunch of mint, leaves picked

A small bunch of parsley, leaves picked

A small bunch of basil, leaves picked

A few sprigs of oregano, leaves picked

A few baby gherkins or cornichons

A tablespoon of capers

2 x anchovy fillets

A teaspoon of Dijon mustard

The juice of 1 lemon

2 tablespoons of extra virgin olive oil

Sea salt and freshly ground black pepper

Olive oil spray

2 × 200g fillets of sea bass, pin-boned

Method

First make your salsa verde. Get a big board and a chef’s knife and carefully chop all the herbs together until they are nice and fine. Roughly chop the cornichons, capers and anchovies too then run the knife through the whole lot. Put the mixture into a bowl with the mustard, lemon juice, olive oil and some salt and pepper. Mix well and taste to check the balance, if needed add more seasoning or lemon. Put to one side.

Heat a large frying pan and spray with a little olive oil spray. Season the fish on both sides with salt and pepper and once the pan is nice and hot place it skin side down in the pan, turn the heat down to medium and fry the fish for 3 to 4 minutes on each side until cooked through.

Serve the fish straight away with a good spoonful of salsa verde with some steamed spinach and broccoli.

For more recipes featuring sea bass, visit the 4Food site