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Pan-Fried Sea Bass

Vegetables Fish Mains Starters

In association with Something Fishy & Fruit, Vegetables & Dairy Schop & Good Brothers Wine & Spirits

Simple, quick, delicious and healthy this recipe uses simple ingredients and goes perfectly with a crisp sauvignon blanc or Gavi di Gavi.


  1. Peel and finely chop the garlic. Peel and slice the onion in half before very thinly cutting each half along its length into half-moon shapes. Finely chop the courgette and red pepper.

  2. Add 1 tablespoon of rapeseed oil to a pan on medium heat. Add the onion and garlic with ΒΌ teaspoon of salt and gently cook for 10 mins. If the onions start to brown add a tablespoon of water and turn down the heat. In 10 minutes you will add the courgette and red pepper.

  3. Once the onions and garlic are frying, boil a medium-sized pot of water, add a quarter of a teaspoon of salt and add the spaghetti or linguine.

  4. Once the onion and garlic have been cooking for 10 minutes, add the courgette and red pepper and cook for another 10 minutes.

  5. Boil the spaghetti or linguine for 12 - 15 minutes. Once cooked, drain the pasta using a colander and once the water has drained away place the colander, with the pasta in it, inside the pot used to cook the pasta. Place the pot lid over the pasta to keep it warm.

  6. Next, heat one tablespoon of rapeseed oil in a non-stick frying pan on medium to high heat. Once the oil is very hot sprinkle a little salt on both sides of the sea bass and lay it gently in the pan skin side down. Cook it for 3 mins on the skin side without touching it. Now gently turn it over and cook for another 2 mins, before removing from the heat.

  7. Whilst the sea bass is cooking, add the vinegar to the onion, garlic, courgette and red pepper mixture and cook for three minutes.

  8. Finally, serve on one plate and enjoy with a glass of crisp white wine or cloudy lemonade.

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