Pan-fried seabass with parsley potatoes, carrots and green beans


This sea bass dish incorporates healthy fats within a balanced meal. It is quick and easy to make so is the perfect mid-week dinner. It also works well with other types of fish such as trout, mackerel or salmon (though you may need to adjust the cooking time).

Serves 2


2 seabass fillets (approximately 200g)

1xtablespoons of olive oil

Slice of lemon

Salt and pepper, freshly ground

6-8 new potatoes


2 tablespoons of fresh parsley, washed and chopped

2 carrots

2 handfuls of green beans

  1. Wash the potatoes and add to a pan of salted water. Bring to the boil and simmer with the lid on for 20 minutes or until they are soft.
  2. Meanwhile prepare the other vegetables. Peel and chop the carrots. Wash and slice the beans.
  3. Place them in a pan of water and bring to the boil. Simmer with the lid on for 8 minutes.
  4. Lastly prepare the fish. Season it with freshly ground salt and pepper.
  5. Heat the olive oil in a frying pan to a medium heat.
  6. Fry the fish for about 4 minutes each side.
  7. Turn off the heat and squeeze the lemon over the top.
  8. Drain the potatoes. Add a couple of knobs of butter and the chopped parsley. Toss the potatoes around in the butter and parsley to cover them.
  9. Drain the beans and carrots.
  10. Serve on warmed plates.

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