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Helen's Pan Fried Seabass

By: Helen Porter

Fish is, as they say, good for you. It contains a wealth of 'good' fats and protein, not to mention vitamins. Most people, however, seem a little restricted in their choice of fish, sticking with trout and salmon mostly. So why not experiment a little with some of the other wonderful fish out there? like sea-bass, or example! Sea-bass is a light white fish with a very mild flavor, and this easy-to-make dish is perfect for a dinner party since the vegetables can be pre-prepared and then heated at the last moment. The ingredients you need are:-

2 Fillet Sea-bass
2 Peppers - Yellow & Red work for colour
Spring Onions x 4 cut into 2 pieces
Asparagus x8 tips
1 Large Courgette
Olive Oil
Balsamic Oil
Garlive clove - crushed
Butter 75g
Whole Lemon cut into quarters
Salt & Pepper

First you need to prepare your Pepper Butter with which you will fry the fish later.

Char-grill one half of a pepper (rub in a little oil oil). Once soft
and cooked leave to cool. Mix in with the lightly salted butter, grind in a
little pepper and squeeze one quarter of the lemon over it. Put the mixture into a large piece of clingfilm in the middle in a long sausauge shape. Roll the cling-film so you have the butter in the middle in a sausage shape but covered over (this is a style preferred by www.HelensRecipes.com staff, by the way!). Put in the freezer - this will give you nice 'circle' shapes for cooking and presentation.

Now slice the peppers into 4 pieces and the half pepper into 2 pieces. Cut
your large courgette in half and then chop each half into 4 slices length ways so you get long slices rather than little round chunks. Rub all over with a little olive oil and chargrill. These should take around 25 minutes - take off the heat once cooked.

Meanwhile take an oven dish, add the asparagus and spring onions.
Cover with 6 tablespoons of oil, a few dashes of balsamic oil and the
crushed garlic clove (add 3 if you really like garlic!) This will need to
cook in the oven at 170 degrees for approx. 15-18mins until tender.

The sea-bass will take around 8-12 minutes to cook so halfway through cooking
the above put the fish into a hot pan then turn down the heat to medium.
Take the butter from the freezer and put two 1 cm circles on each fillet.

Build the dish!
Put 4 asparagus tips on the bottom with a drizzle of the olive, balsamic and
garlic oils. Now build up the layers of vegetables as follows:-
spring onions
red peppers
courgettes

On top of this veggie stack, place the seabass and add 1cm of the butter for presentation. The fish should still be warm and the butter should be melting

This dish can be served with any of the following:

Basil mash potato - see Helens Recipe for rustic mash and simply add butter and chopped basil with a little cream.

Pak/Bok Choy with soy sauce works well. Serve with a chilled white wine - a Sancerre works well with this!

About the Author
Helen Porter, cooks it up exclusively for www.helensrecipes.com

For more tips and seafood eating ideas .

• Halibut
• Mahi-Mahi
• Swordfish

• Halibut fillets
• Pan fried fish fillets
• Baked Stuffed Halibut
• Grilled Halibut with Pesto

• Cleaning Fresh Fish
• Seafood Selection Guide
• Tips on Purchasing Seafood
• Lobster Was Not Always the King of Seafood
• Difference between fish oil and cod liver oil

• Red Lobster
• Red Lobster Coupons

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