PAN-FRIED SEA BASS WITH GARLIC AND CHILLI

Name: PAN-FRIED SEA BASS WITH GARLIC AND CHILLI
Cuisine: Mediterranean, European
Ingredients: 2 teaspoons extra virgin olive oil; 1 red pepper chopped; 1 large zucchini sliced; 1 large red onion chopped; 2 palms of sea bass fillets; Pinch of chilli flakes; 1 small garlic clove crushed; Pinch coriander to garnish; Wedge of lemon

4 steps

Updated at: Thu, 17 Aug 2023 02:58:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories186 kcal (9%)

Total Fat7.4 g (11%)

Carbs10.9 g (4%)

Sugars7.5 g (8%)

Protein19.7 g (39%)

Sodium73.9 mg (4%)

Fiber3.2 g (11%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

2 teaspoonsextra virgin olive oil

Instructions

Step 1

You need two non-stick frying pans for this really quick meal.

Step 2

First heat one teaspoon of your extra virgin olive oil and stir fry your vegetables until cooked to your liking. Once cooked, cover with tin foil and keep warm

Step 3

Next, heat the other teaspoon of extra virgin olive oil and add your sea bass. Coat the fish both sides with your chilli flakes and garlic and gently fry on a low heat until lightly browned and cooked through

Step 4

I like to serve mine with a wedge of lemon and some chopped fresh cilantro