Sea Bass With Cauliflower Mash and Parsley Sauce

    30m prep time
    60m total time
    Easy level
    11 ingredients
Sea Bass With Cauliflower Mash and Parsley Sauce recipe by Cherrypick

"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
  • 300g Broccoli, trimmed and any larger stalks halved
    300g Broccoli, trimmed and any larger stalks halved 1 x Sainsbury's Tenderstem Broccoli 330g
  • 4 Carrots, roughly chopped
    4 Carrots, roughly chopped 1 x Sainsbury's Carrots 500g
  • 4 Garlic Cloves, thinly sliced
    4 Garlic Cloves, thinly sliced 1 x Sainsbury's Garlic
  • 3tbsp Olive Oil
    3tbsp Olive Oil 1 x Sainsbury's Olive Oil 500ml
  • 1 Lemon, zested and juiced
    1 Lemon, zested and juiced 1 x Sainsbury's Lemons
  • 25g Parsley, finely chopped
    25g Parsley, finely chopped 1 x Sainsbury's Fresh Packed Flat Leaf Parsley 30g
  • 1tbsp Butter
    1tbsp Butter 1 x Sainsbury's British Butter, Salted 250g
  • 50g Parmesan, grated
    50g Parmesan, grated 1 x Sainsbury's Parmigiano Reggiano Cheese 200g
  • 4 Boneless Sea Bass Fillets
    4 Boneless Sea Bass Fillets 2 x Sainsbury's Sea Bass Fillets ASC 180g
  • 20g Flaked Almonds
    20g Flaked Almonds 1 x Sainsbury's Flaked Almonds, SO Organic 100g
  • 1 Cauliflower, cut into florets
    1 Cauliflower, cut into florets 1 x Sainsbury's Cauliflower
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