Meal Planner

Erica seabass


Simple, yet delicious - the perfect combination.

Preparation time: 7 minutes

Cooking time: 7 minutes


Serves: 2 people

  • 1 tsp Butter
  • 1 tbsp Capers
    drained and roughly chopped
  • 0.5 tsp Dijon Mustard
  • 1 tbsp Lemon Juice
  • 1 tbsp Olive Oil
    for drizzling
  • 1 pinch Pepper
  • 1 small Red Onion
    halved and thinly sliced
  • 1 pinch Salt
  • 2 - Sea Bass Fillets
    skin on
  • 1 bunch SuperValu Fresh Flat-Leaf Parsley
  • 1 tbsp Vegetable Oil
For The Tomato Salad:
  • 100 g Cherry Tomatoes


  1. To make the tomato salad, put the cherry tomatoes and red onion in a bowl and drizzle over a little olive oil. Season with a little salt and pepper and mix well. Set aside at room temperature.
  2. Heat the vegetable oil in a frying pan set over a medium heat. Pat the sea bass fillets dry with kitchen paper and season with salt and pepper. Add the fish to the hot pan, skin side down. With a fish slice, press down on the  llets for the first couple of seconds to stop them from curling up. Allow to fry without moving the fish for 4 to 5 minutes, depending on how thick the fish is, until the  llets are cooked three-quarters of the way through and the skin is nice and crispy. Turn over and cook for another 1 to 2 minutes, until completely cooked through.
  3. Transfer the fish to warm plates, skin side up, and turn o the heat under the pan. Add the lemon juice, butter and mustard to the still-hot pan and swirl to bring the ingredients together. Add the parsley and capers and spoon the pan sauce over the fish. Serve with the cherry tomato and red onion salad on the side.

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