Sea Bass With Cauliflower Mash and Parsley Sauce
"An elegant and effortlessly prepared meal, perfect for a Saturday night in or a special date night. Cauliflower offers a wonderfully creamy alternative to potatoes in the mash, and by incorporating carrots, you've already checked off two of your five-a-day and added diversity to the dish. No need to peel your carrots – a thorough scrub helps retain the fibre content. Feel free to substitute the broccoli with any seasonal vegetables of your choice, too." — Dr Chintal Patel
Method
Based on 4 servings, adjust as needed.
Step 1
Roughly chop the carrot. Cut the cauliflower into florets. Heat a large pan of salted water over a medium-high heat, tip in the cauliflower and carrot and cook until soft, about 10-15 mins. Drain, allow to cool slightly, then mash to a smooth consistency or, if you have a food processor, blend until smooth. Stir in the butter, a good pinch of freshly ground black pepper and the grated parmesan. Season to taste.
Step 2
Meanwhile, put the trimmed broccoli in a frying pan with 50ml water (if cooking for 4) over a medium heat. Cover and cook for 8-10 mins, shaking the pan occasionally, until just tender. Remove from the heat, season, and keep covered until ready to serve.
Step 3
Heat half the olive oil in a large frying pan over a medium-high heat. Score the skin side of the fish with three slits. Put the fish skin-side down in the pan and press the fillets down with a spatula to prevent them curling. Cook for about 3-4 mins until the skin is golden and crispy. Flip the fillets over and cook the other side for 1-2 mins. The fish is cooked when it is opaque all the way through and flakes easily. Remove from the pan and set aside.
Step 4
Put the remaining olive oil and the garlic in the pan. Fry over a medium heat for 1-2 mins until golden brown, then add the parsley, almonds, salt and pepper to taste, and the lemon juice and zest (reserving a little to serve). Mix for a minute and remove from the heat. To serve, top the mash with the sea bass, add a side of broccoli and finish with a drizzle of the garlic and parsley sauce.
- Ingredients
- Based on 4 servings
-
1tbsp Butter 1x Sainsbury's British Butter, Salted 250g -
4 Garlic Cloves, thinly sliced 1x Sainsbury's Garlic -
3tbsp Olive Oil 1x Sainsbury's Olive Oil 500ml -
20g Flaked Almonds 1x Sainsbury's Flaked Almonds, SO Organic 100g -
1 Lemon, zested and juiced 1x Sainsbury's Lemons -
25g Parsley, finely chopped 1x Sainsbury's Fresh Packed Flat Leaf Parsley 30g -
50g Parmesan, grated 1x Sainsbury's Parmigiano Reggiano Cheese 200g -
4 Boneless Sea Bass Fillets 2x Sainsbury's Sea Bass Fillets ASC 180g -
4 Carrots, roughly chopped 1x Sainsbury's Carrots 500g -
1 Cauliflower, cut into florets 1x Sainsbury's Cauliflower -
300g Broccoli, trimmed and any larger stalks halved 1x Sainsbury's Tenderstem Broccoli 330g