Wellness
Nutrition
Calories: 320
Protein: 29 g
Carbohydrates: 6 g
Fat: 20 g
Fibre: 2 g
Sodium: 490 mg
Dinner
Pan-Seared Mediterranean Sea Bass (Branzino) with Cherry Tomato Salsa
5 min read
Crispy skin-on sea bass fillets pan-seared to perfection and topped with a bright, raw salsa of cherry tomatoes, Kalamata olives, capers, garlic, and fresh basil.
Prep10 min
Cook10 min
Serves4
DifficultyEasy
What you'll need
Ingredients
For the Sea Bass
4 skin-on sea bass (branzino) fillets (approx. 150 g / 5 oz each)
2 tbsp extra virgin olive oil
1/2 tsp fine sea salt
1/4 tsp freshly ground black pepper
1 organic lemon, cut into wedges for serving
For the Fresh Mediterranean Salsa
1 1/2 cups cherry tomatoes, quartered
1/3 cup Kalamata olives, pitted and roughly chopped
2 tbsp capers, rinsed and drained
1 small clove garlic, finely grated
2 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
1/3 cup fresh basil leaves, torn or thinly sliced
Pinch of sea salt and crushed red pepper flakes
Let's make it
Instructions
1
In a medium bowl, combine the quartered cherry tomatoes, chopped Kalamata olives, rinsed capers, grated garlic, 2 tablespoons of extra virgin olive oil, fresh lemon juice, and torn basil. Season with a light pinch of salt and red pepper flakes. Stir gently and let sit at room temperature while preparing the fish.
2
Pat the sea bass fillets thoroughly dry on both sides with paper towels (moisture prevents the skin from crisping). Lightly score the skin side 2 or 3 times with a sharp knife to prevent the fillets from curling. Season both sides with fine sea salt and black pepper.
3
Heat 2 tablespoons of extra virgin olive oil in a large non-stick or well-seasoned cast-iron skillet over medium-high heat until shimmering.
4
Carefully place the fillets skin-side down in the hot pan. Use a flexible fish spatula to press gently on each fillet for 10 to 15 seconds to ensure full skin contact with the pan.
5
Cook undisturbed for 4 to 5 minutes, until the skin is deep golden-brown, extra crispy, and the edges of the fish turn opaque.
6
Gently flip the fillets and cook on the flesh side for just 1 to 2 minutes, until the fish is opaque throughout and flakes easily.
7
Transfer the crispy fillets skin-side up onto warm plates. Spoon the fresh cherry tomato and olive salsa generously over and around the fish. Serve immediately with fresh lemon wedges.
Step by step
Recipe Gallery