Sea Bass With Cauliflower Mash and Parsley Sauce

    30m prep time
    60m total time
    Easy level
    11 ingredients

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