Pan Seared Black Bass Recipe
Servings: 4
Ingredients
- 4 x 4 ounce pcs Black Box bass, scaled, skin on, and, scored
- 1/2 x one lemon
- Â Â Green Beans
- 1/4 lb fresh thin green beans, pre-blanched
- 1 x anchovy, fillet, chopped
- 1/4 tsp chili paste
- Â Â chopped garlic
Directions
- In a large non-stick fry pan, heat extra virgin olive oil over high heat.
- Season bass with a little salt and pepper.
- Carefully place fish in pan, skin side down, and cook fish one to two min on each side, or possibly till at desired doneness.
- When fish is cooked, remove from pan and blot off excess oil.
- Sprinkle top with fleur de sel.
- Green Beans:In a saute/fry pan over medium heat, heat a little butter.
- Add in green beans to reheat.
- Add in healthy pinch of garlic and chili paste.
- Add in a little anchovy paste and season with salt and pepper.
- Plate Assembly:On a large plate, place green beans in center.
- Top with bass, skin side up.
- Spoon prawn and lemon relish on top.
- Serve immediately.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 146g | |
| Recipe makes 4 servings | |
| Calories 168 | |
| Calories from Fat 40 | 24% |
| Total Fat 4.42g | 6% |
| Saturated Fat 0.91g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 77mg | 26% |
| Sodium 84mg | 4% |
| Potassium 520mg | 15% |
| Total Carbs 7.45g | 2% |
| Dietary Fiber 2.8g | 9% |
| Sugars 0.14g | 0% |
| Protein 23.48g | 38% |
