Seabass with Broccoli Mash

Serves 2

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Jun 8, 2023

Ingredients

2 sea bass fillets
2 tbsp walnuts
2 tbsp capers
1 head broccoli
1 onion
2 garlic cloves
2 tbsp coconut oil 1 tbsp olive oil
Salt and pepper

Step 1 :

Rub the sea bass fillets with salt and pepper and set to one side.

Step 2 :

Heat a small frying pan to a medium-high heat and toast the walnuts for a few mins, shaking the pan to prevent them from burning, until they are toasted and browned. Tip onto a plate to cool.

Step 3 :

Using the same pan, quickly cook the capers for a few mins then transfer to a plate.

Step 4 :

Roughly chop up the broccoli and steam for 5-6 mins until cooked through.

Step 5 :

Finely dice the onion and garlic.

Step 6 :

Heat 1 tbsp of the coconut oil in a frying pan on a medium heat, a the onion and cook for 5 mins. Add the garlic and cook for a further minute stirring well.

Step 7 :

Mash the cooked broccoli, then blend with the onion mix and a pinch of salt and pepper, adding a little olive oil if needed.

Step 8 :

Heat the same pan used to cook the onions and add the remaining coconut oil. Sear the fish, skin side down, for 3 mins until the skin is crisp. Flip the fish and cook for a further minute until just cooked through.