PAN-FRIED SEA BASS WITH CITRUS-DRESSED BROCCOLI
A restaurant-quality fish supper, ready in just half an hour
Provided by Gordon Ramsay
Categories Dinner
Time 30m
Number Of Ingredients 7
Steps:
- Before you start cooking, get everything prepared. Trim each sea bass fillet so they are both the same shape, then score the skin, cutting into the flesh slightly, 5 or 6 times at about 1cm intervals. Set aside.
- Segment the orange - slice off the top and bottom, then cut away the skin and pith. Cut away each segment, then squeeze out the juice from the rest of the orange into a bowl. Cut the broccoli into medium-size florets.
- To make the warm broccoli salad, cook the florets in a pan of boiling salted water for 1 min until just cooked. While the broccoli is cooking, put a frying pan on to heat. As soon as the broccoli is cooked, drain it, then tip straight into the hot frying pan to 'scorch' out all the moisture.
- Turn off the heat, then scatter the orange segments over the broccoli. Toss for a few moments just to heat through, then tip into a bowl and dress with the orange juice and 2 tbsp olive oil. Season with pepper and a small sprinkling of sea salt, then set aside.
- Wipe out the pan. Season the fish with a little salt and pepper just before cooking. Heat the frying pan until very hot, then add 2 tbsp oil. Lay the fish fillets in the pan, skin-side down. As soon as it goes in, press each fillet down with your fingers or a fish slice to stop it from curling up.
- Reduce the heat to medium, then leave the fish to cook for 3-4 mins, undisturbed, until you can see that the flesh has cooked two-thirds of the way up and the skin is crisp and brown.
- Flip the fillets over, then fry on the flesh side for about 2 mins until just done, basting the skin with the oil in the pan as it cooks. Leave to rest on a warm plate, skin-side up, and baste with the hot oil and juices from the pan.
- Pour 2 tbsp olive oil into the pan and place it back on a high heat. Scatter in the capers and anchovies, then cook until they start to crisp. Grate over the lemon zest and squeeze in the juice of ½ the lemon. If there isn't enough juices in the pan to drizzle over both plates, add a splash more oil. You are now ready to plate up.
Nutrition Facts : Calories 528 calories, Fat 39 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 10 grams carbohydrates, Sugar 9 grams sugar, Fiber 4 grams fiber, Protein 36 grams protein, Sodium 2.97 milligram of sodium
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