Crispy Garlic Sea Bass On a bed of Freekeh and Grilled Vegetables

Name: Crispy Garlic Sea Bass On a bed of Freekeh and Grilled Vegetables
Prep time: 30 min
Cook time: 15 min
Total time: 15 min
Yield: 4
Cuisine: European
Ingredients: 4 Sea Bass fillets; 8 Garlic cloves crushed; ½ Lemon juiced; 150g Butter at room temperature; 200g Freekeh cooked to packet instructions; Small handful mint chopped; Small handful parsley chopped; Chilli flakes; 1 Red/ Yellow/ Green Pepper deseeded cut into wedges; 2 Courgettes sliced into rounds; 1 Butternut squash peeled, deseeded and sliced; 2 tbsps Sage chopped; 6 Echelon Shallots cut into wedges; 1 Fennel sliced lengthways; Sea Salt; Freshly Ground Pepper; Extra Virgin Olive oil for drizzling; Chilli oil for drizzling

by Zarina February 21, 2021

February 21, 2021

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My absolute favorite way to eat sea bass… just pan-fried simply with butter, garlic, lemon, sea salt, and black pepper.  The fish cooks so quickly… 4 minutes skin side down until it gets incredibly crisp, then flip for a minute on the flesh side… cooked in 5 minutes flat!

I served it on top of some deliciously nutty freekeh mixed with fresh herbs and char-grilled butternut squash, courgettes, peppers, fennel, and shallots. I always season the veg with sea salt, freshly ground black pepper, and a good quality extra virgin olive oil. With the peppers, I like to use chili oil as it adds a little kick.

The courgettes and peppers are grilled on the BBQ.  The fennel and shallots are roasted in the oven until slightly charred, and the butternut squash is mixed with chopped fresh sage before roasting in the oven.

Have you ever tried freekeh?  It’s an ancient grain that has been used for centuries in Mediterranean and Middle Eastern diets, packed full of goodness with a dense, chewy texture and an earthy, nutty flavor… I actually prefer this super grain to quinoa!

Crispy Garlic Sea Bass On a bed of Freekeh and Grilled Vegetables

Serves: 4 Prep Time: 30 Minutes Cooking Time: 15 Minuttes 15 Minuttes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5
( 1 voted )

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Ingredients

4 Sea Bass fillets

8 Garlic cloves crushed

½ Lemon juiced

150g Butter at room temperature

200g Freekeh cooked to packet instructions

Small handful mint chopped

Small handful parsley chopped

Chilli flakes

1 Red/ Yellow/ Green Pepper deseeded cut into wedges

2 Courgettes sliced into rounds

1 Butternut squash peeled, deseeded and sliced

2 tbsps Sage chopped

6 Echelon Shallots cut into wedges

1 Fennel sliced lengthways

Sea Salt

Freshly Ground Pepper

Extra Virgin Olive oil for drizzling

Chilli oil for drizzling

Instructions

Cook Freekeh according to packet directions, set aside

Pre-heat oven to 200℃

Make a paste out of butter, garlic, lemon, sea salt, and pepper and rub both sides of fish fillets.

Refrigerate until ready to cook

Lay butternut squash and shallots on an oven tray, drizzle olive oil, salt, pepper, and sage leaves. Roast in the oven until cooked, set aside

Lay fennel on an oven tray, drizzle with olive oil, salt, and pepper. Roast in the oven until cooked, set aside

Heat the BBQ grill or oven grill. Season the courgettes with olive oil, salt, and pepper and grill until cooked and slightly charred, set aside

Season the peppers with chilli oil, salt, and pepper, and grill until charred, set aside.

Mix cooked freekeh in a bowl with olive oil, chopped fresh mint, parsley, chilli flakes, salt, and pepper, set aside

Heat a frying pan over medium heat and gently place each fish fillet skin side down in the pan, cook for 4 minutes until the skin is crisp, carefully flip the fillets over and cook for another minute, set aside on kitchen towels with all the crispy garlic too.

Arrange mixed freekeh on a serving platter, top with the crispy-skinned sea bass with the garlicky bits and the grilled vegetables

Serve immediately

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Would love to hear your feedback! If you make this recipe, please tag me on Instagram @zarskitchen.

seabass Seafood

Crispy Garlic Sea Bass On a bed of Freekeh and Grilled Vegetables

Crispy Garlic Sea Bass On a bed of Freekeh and Grilled Vegetables

Ingredients

Instructions

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