Panfried fillet of Seabass, Minted Courgette, Pea & Feta Salad, Lemon and Chilli Dressing Recipe

A delicious summery salad, dressed with a piquant dressing made from the pan juices.

  • Preparation
    15mins
  • Cooking time
    10mins
  • Rest time
    5mins
Rate this recipe
(16 votes) 3.3/5

Les ingrédients

Pour people
  • Sea bass fillet portion : 6 whole
  • Courgette(s) : 6 whole
  • Fresh pea(s) : 120 g
  • Fresh mint : 0.5 bunch
  • Lemon(s) : 1 whole
  • Red chilli(s) : 1 whole
  • Pea shoot(s) : 1 bunch
  • Rocket : 1 bunch
  • Olive oil : 100 ml
  • Maldon salt : 9 pinch(es)
  • Freshly ground black pepper : 6 Turn
  • Feta : 200 g
  • Frying oil : 10 ml

Method

  • 1. FOR THE SALAD

    Place a saucepan of water on to boil.

    Top and tail the courgette.
    Using a spiraliser, cut into thin 'tagliatelle' like ribbons, break or cut into 5cmm lengths for ease of eating.

    Cut or tear the feta into centimeter size dice.

    Pick the mint off the stems and tear.

    Blanch the peas in the boiling water for a mint, then drain and cover with cold water, drain again.

    Place the courgette, peas and the mint in a bowl and sprinkle with 3 pinches of the salt and allow to rest for 5 minutes.
    Add the feta, peashoots, rocket and a drizzle of olive oil, toss and when mixed arrange on the center of the plates.

  • 2. FOR THE FISH AND DRESSING.

    Zest and juice the lemon.
    Finely slice the chilli.
    Season the fish fillets with the desired amount.
    Preheat a large pan to a medium-high heat, add a small amount of sunflower oil and tilt the pan to get and even covering.
    Place the fillets of fish skin side down into the pan, pressing down lightly on the flesh to prevent them from 'bowing' in the pan.
    When the edges of the skin visible turn golden brown, gently turn over the fillet.
    Remove the pan from the heat and allow the fish to rest fro 2-3 minutes and continue too cook in the residual heat of the pan.
    When the fish has completed its cooking, place on top of the salad.
    Add the lemon juice, zest, remaining olive oil and sliced chilli to the pan and warm through before spooning over the fish and salad to serve.

Chef's tip

«When cooking a large amount of fish, seal off the skin side only in smaller batches and place, skin up, on a baking tray so that it may be cooked through and served all at the same time.»

Your comments
Ama - 05/13/2020
One of the fish refreshing dishes I have tasted & made. It was a wonderful experience.