Sea Bass • Pan • 25’′ • Easy
Sautéd sea bass with capers and lemon
- Preparation time
- 15’
- Cooking time
- 25’
- Difficulty level
- Easy
- Servings
- 4
Recipe Ingredients
Nutritional Value
| Nutrient | Per 100 g | Per 300 g |
|---|---|---|
| Energy (kcal) | 160 kcal | 599 kcal |
| Fat | 8.6 g | 30 g |
| Fat of which saturated | 2.8 g | 9.7 g |
| Fat of which saturated monounsaturated | 4.3 g | 15.2g |
| Fat of which saturated polyunsaturated | 1 g | 3.5 g |
| Carbohydrates | 9.3 g | 32.4 g |
| Carbohydrates of which sugars | 0.5 g | 1.9 g |
| Dietary Fiber | 1.1 g | 4 g |
| Proteins | 10.4 g | 36.3 g |
| Salt | 0.5 g | 1.8 g |
| Vitamin D3 | 2,9 mc | 10 mcg |
| Calcium | 14,3 mg | 50 mg |
| Iron | 0,5 mg | 1.6 mg |
Recipe Steps
-
Step .01
Heat the olive oil in a pan on medium to high heat
-
Step .02
Season the fillets with salt and pepper
-
Step .03
Mix the two flours together and coat the fillets.
-
Step .04
Fry them with the skin side down for 3 minutes and then on the other side for 2 – 3 minutes.
-
Step .05
Pour over the lemon juice and continue cooking for another 3 minutes.
-
Step .06
Add the capers and dill, stir and remove the frying pan from the heat after 2 minutes.
-
Step .07
Boil the chopped potatoes for 10 – 12 minutes in salted water, strain them and press them slightly.
-
Step .08
Heat the olive oil and the butter in a pan and sauté the potatoes until they form a crust.
-
Step .09
Season with salt and pepper and sprinkle with fresh spring onions.
-
Step .10
Serve the lemon-flavoured fillets with potato salad and lemon wedges.
FRESH SEA BASS
Gutted & de-scaled, ready to cook
Enjoy the ultimate freshness and convenience of Philosofish’s nutritious, fresh, and ready to cook fish. The innovative modified atmosphere packaging (SeaFresh Pack) ensures excellent quality and freshness, for a quick and healthy cooking option.
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