Calories
Protein
Carbs
Fats
BATTERED SEA BASS FILLETS
Servings: 2
Nutritional values per serving:
calories 283, protein 21.7g, fat 17.7g (saturated 3.3g), carbs 8.3g (sugar 1.44g), sodium 0.1g
INGREDIENTS
- 2 sea bass fillets
- sea salt & freshly ground black pepper
- plain flour for dusting fish
- 1 large egg
- 1 – 2tbsp extra virgin olive oil, as needed
- 1 lemon, quartered
METHOD
- Rinse the fish with cold water and pat dry with kitchen paper roll. Season with salt and pepper.
- Add the flour to a dinner plate. Whisk the egg in a bowl.
- Dip the fish into the flour, ensuring you coat both sides well with flour. Shake off the excess flour. Dip the floured fish into the whisked egg, ensuring the fish well coated all over with egg. Leave the fish in the egg for a couple of minutes, turning hallway, whilst you heat the pan.
- Warm the olive oil in a large pan over medium-high heat. When the oil is hot fry the battered fish fillets for 2 – 3 minutes (depending on thickness) on each side, or until just cooked through and golden.
- Place the fried fish on kitchen paper roll to drain excess oil.
- Serve with lemon wedges. The Pisto Manchego (Spanish Ratatouille) is a great accompaniment.
Paul Wallace
Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes
For other ideas also try BBC good food