Pan-fried sea bass with citrus-dressed broccoli*Valentine's Day
2 sea bass fillets, about 140g each (see tips, below)
1 small head of broccoli
6 tbsp olive oil
4 tbsp small capers
6 anchovies, roughly chopped
Prep:15 minsCook:15 mins
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 1cm
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
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, 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
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 the lemon.
If there isn’t enough juices in the pan to
drizzle over both plates, add a splash more
oil. You are now ready to plate up.