Pan Fried Sea Bass with Fresh Vegetables is one of those dishes of vibrant colours, bold flavours and wholesome goodness that’s perfect for a weeknight dinner or a weekend treat. It strikes the right balance between healthy and indulgent.
The star of the show is, of course, the sea bass. With its tender, flaky flesh and naturally mild flavour, it’s a fish that doesn’t need much fuss. A sprinkle of salt and pepper, a drizzle of olive oil, and a hot pan are all it takes to transform this ingredient into a golden, crispy delight. The skin, when cooked to perfection, adds a satisfying crunch that pairs beautifully with the soft, buttery texture of the fish.
Accompanying the sea bass is a wonderful medley of fresh vegetables that add a burst of colour and sweetness. Sweetcorn and peas bring a subtle sweetness and pop of texture, while juicy cherry tomatoes add a tangy brightness. Green beans, with their satisfying crunch, round out the mix. Together, they create a lively backdrop for the fish, offering variety and contrast in every bite.
But why stop there? This dish is wonderfully versatile, and you can easily swap or add vegetables to suit your taste or what’s in season. Why not try:
Tenderstem broccoli, for example, adds a slightly nutty flavour and works beautifully when lightly steamed or sautéed.
Asparagus brings a hint of earthiness and pairs delightfully with the richness of the fish.
Roasted red peppers or thinly sliced courgettes are fantastic options if you’re in the mood for something heartier.
A handful of spinach wilted in the pan juices can elevate the dish with its earthy undertones.
The magic lies in keeping things simple. A touch of lemon juice squeezed over the fish and vegetables just before serving brightens up the flavours and ties everything together. You might also add a scattering of fresh herbs—parsley, dill, or chives all work wonderfully—to lend a fragrant finish.
Serve this dish with a side of fluffy mashed potatoes or a crusty piece of bread to soak up any leftover juices. It’s a meal that’s light, fresh, and utterly satisfying. Whether you’re cooking for yourself, your family, or guests, Pan-Fried Sea Bass with Fresh Vegetables is sure to impress without breaking a sweat. Give it a try, and let the natural flavours do the talking!
Pan Fried Sea Bass with Fresh Vegetables
Print Facebook Pinterest Twitter Add to CollectionServings: 2 Portions
Calories: 1116kcal
Ingredients
- 2 large sea bass fillets about 150g each
- salt to taste
- freshly ground black pepper to taste
- 2 tbsp olive oil
- 100 g sweetcorn fresh or frozen
- 100 g peas fresh or frozen
- 150 g cherry tomatoes halved
- 100 g green beans trimmed
- 1 large lemon halved
- Fresh parsley dill, or chives (optional, for garnish)
Instructions
- Season the sea bass fillets on both sides with salt and freshly ground black pepper.2 large sea bass, salt, freshly ground black pepper
- Heat 1 tablespoon of olive oil in a large non-stick frying pan over medium-high heat. Place the sea bass fillets skin-side down in the pan and cook for 3-4 minutes, pressing gently to ensure even cooking. Flip the fillets and cook for another 2-3 minutes until the flesh is opaque and flaky. Remove from the pan and set aside.2 tbsp olive oil
- In the same pan, add the remaining 1 tablespoon of olive oil. Toss in the sweetcorn, peas, cherry tomatoes, and green beans. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are tender but still vibrant.2 tbsp olive oil, 100 g sweetcorn, 100 g peas, 150 g cherry tomatoes, 100 g green beans
- Squeeze the juice of half a lemon over the vegetables and stir to combine. Adjust seasoning with salt and pepper, if needed.
- Plate the vegetables and top with the pan-fried sea bass. Garnish with fresh herbs and serve with the remaining lemon half for squeezing over the dish.Fresh parsley, 1 large lemon
Nutrition
Calories: 1116kcal | Carbohydrates: 28g | Protein: 165g | Fat: 36g | Saturated Fat: 7g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 16g | Cholesterol: 720mg | Sodium: 674mg | Potassium: 2854mg | Fiber: 6g | Sugar: 7g | Vitamin A: 6414IU | Vitamin C: 60mg | Calcium: 191mg | Iron: 10mg