Pan Fried Sea Bass with Minted Pea Purée

Wanting a lighter dinner tonight I decided to cook up some sea bass fillets for us.  I then googled a few recipes to try to use up the mint I had in the fridge.  Sea bass with pea purée seemed to come up quite often so I decided to make my own version of the pea purée by adding mint into it. Fish (minus the chips) with mushy peas I guess you could call it!

I started off by making the pea purée.  To make the purée I added 1/2 tbsp butter to a saucepan and fried off the crushed garlic cloves until soft and slightly coloured.  Then I added the frozen peas to a pan of boiling water, put the lid on, and cooked them for about 7-8 minutes until they were tender.  I removed the peas, using a slotted spoon, so as to keep the cooking stock for later, and added them to my food processor, along with a tbsp butter and salt and pepper to season.  I whizzed the peas up in the food processor, adding the cooking liquid little by little until I achieved the required consistency.  Not too runny but not too paste-like.  You can always add a small amount of cream if you want to thin it out slightly or make it a bit richer.  At this point, I added in the chopped mint and processed it for another minute or so until I had a puree.

I then warmed a teaspoon of oil in a frying pan and seasoned the sea bass fillets with salt and pepper.  Then I  added them to the pan, skin side down to crisp the skins up.  I cooked them for about 2 mins before turning them and doing the same on the other side

This served 2 of us and for dinner and I added crushed potatoes to Dan’s portion to increase the carbs for him.  I served it with Roasted Asparagus and Butternut Squash and yesterday’s Cauliflower Rice Tabbouleh on the side, with a wedge of lemon to squeeze over the fish.  A delicious, light and healthy supper that we both really enjoyed.

Pan Fried Sea Bass with Minted Pea Purée

Crispy Pan Fried Sea Bass with a sweet minty pea purée

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Course Main Dish

Cuisine British

Servings 2 people

Ingredients

  

• 2 fillets sea bass
• 1 tsp olive oil
• 50 g frozen peas
• 2 cloves garlic
• 1.5 tbsps butter
• small bunch mint fresh

Optional

• 1 tbsp cream

Instructions

 

• Heat 1/2 tbsp butter in a frying pan over a medium heat.
• Peel and finely chop or crush the garlic cloves.
• Soften the garlic in the olive oil for a couple of minutes until it turns golden brown. Set aside.
• Cook the frozen peas in boiling water for about 7-8 minutes until soft and tender.
• Strain the peas and add them to a food processor along with the softened garlic, another tbsp butter and plenty of salt and pepper.
• Blend until you have the required consistency, smooth or slightly chunky depending on how you like it. (Add the optional cream at this point if you want to make it richer or help to thin it out a bit).
• Add the mint and blend again to incorporate.

Keyword Glutenfree, Grainfree, mint, Paleo, Peas, pescatarian, SCD, sea bass, Sugarfree

ALLERGY & DIETARY INFORMATION FOR Pan Fried Sea Bass with Minted Pea Puree

This recipe is Grain-Free, Gluten-Free, & Refined Sugar-Free.  It’s also suitable for Paleo, SCD, Pescatarian & Low Carb diets.

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