PAN FRIED SEABASS WITH CITRUS DRESSED BROCCOLI

Serves 4

Ingredients

  • 2 sea bass fillets about 140g each 1 small head of broccoli 1 orange 6 tbsp. olive oil 4 tbsp. small capers 6 anchovies, roughly chopped 1 lemon

Method

·         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 1 cm 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 until very hot, then add 2 tsp 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 lemon. If there isn’t enough juices in the pan to drizzle over both plates, add a splash more oil.