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Before you jump to Pan fried seabass fillets on a bed of citrus broccoli recipe, you may want to read this short interesting healthy tips about Healthy Eating Doesn’t Have To Be Difficult.
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We hope you got insight from reading it, now let’s go back to pan fried seabass fillets on a bed of citrus broccoli recipe. You can have pan fried seabass fillets on a bed of citrus broccoli using 8 ingredients and 12 steps. Here is how you cook it.
The ingredients needed to make Pan fried seabass fillets on a bed of citrus broccoli:
- Prepare 2 X 100g fillets of seabass
- Prepare 1 broccoli
- You need 1 lemon
- You need 1 orange
- Take 6 anchovies (tinned)
- Provide 3.5 tbsp capers (jarred)
- Provide 5-6 tbsp extra virgin olive oil
- Take Salt and pepper
Instructions to make Pan fried seabass fillets on a bed of citrus broccoli:
- Cut top, bottom and skin from orange
- Segment and pith.
- Squeeze juices out the segments
- Score seabass fillets 6-7 times and season with salt and pepper.
- Chop broccoli into medium sized florets. Wash and boil in slightly salted water for 2min until cooked.
- Drain and put in hot frying pan to scorch out the extra moisture. Put orange pulp into pan. Reduce to medium heat.
- Remove from pan after 10-20seconds. Drizzle orange juice and 2 tbsp extra v olive oil on top then set aside.
- Wipe clean pan. Heat pan add 2-3 tbsp extra v olive oil. When hot add fillets of fresh seabass skin side down, push down onto pan so skin doesn't curl up. Reduce to medium heat and cook for 3-4 minutes undisturbed.
- Turn fillets around and baste fillets, whilst letting them cook for 2 minutes. When cooked remove and put onto warm plate. Baste with remaining oil from pan.
- Put capers and anchovies into pan
- Cooked for 3 minutes till crispy then add half of a lemon juice and some lemon zest cook for 30s-1m longer
- Plate up and enjoy
I'm definitely going to try and get some beautiful fillets, that look just Served it on a bed of mashed potatoes and had oven-baked broccoli 🥦 on the side! Lay the sea bass fillets into a shallow glass or ceramic dish and pour over the seabass marinade. Lightly coat the base of a non-stick frying pan with olive oil then place the pan over a medium-high heat. Once the pan is hot, season the fillets with salt and place in the pan skin-side down. Season the fillets with some salt and pepper.
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