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Sea bass fillet with pesto and vegetables on a white striped plate with red rim.

Pan-Fried Sea Bass with Basil Pesto (Pistou)

A light low calorie dinner with no compromise on flavour that is ready in less than 30 minutes? Yes, that's possible! Our Pan-Fried Sea Bass with Basil Pistou may be just what you are looking for! A healthy and delicious meal that only requires a few ingredients, this is a perfect midweek recipe that is both simple and luxurious!
4.89 from 18 votes
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Main Course
Cuisine Mediterranean
Servings 2 portions
Calories 416 kcal

Ingredients
 
 

  • 2 Mediterranean seabass fillets (Branzino)
  • 2 tablespoon olive oil
  • 1 courgette sliced in 1cm rounds
  • 200 g cherry tomatoes
  • 250 g baby potatoes cut in half

For Pistou:

  • 15 g fresh basil leaves finely chopped
  • ½ garlic clove finely chopped
  • 2 tablespoon olive oil

Instructions
 

  • Boil the baby potatoes until tender (normally takes about 20 minutes).
  • Preheat the oven to 180°C Fan. Place the courgettes and cherry tomatoes in a large bowl and toss with 1 tablespoon of olive oil and some salt. Arrange the courgettes on one side of the tray and tomatoes on the other. Place in the oven for 20 minutes.
  • Place finely chopped garlic and basil in a pestle and mortar (or a food processor) and bash (blitz) into a paste. Add olive oil and season with salt and pepper.
  • When the vegetables are about 5 minutes away from being cooked, heat a large frying pan with just a small amount of oil. Once hot, add the seabass fillets skin-side down and press them down for the first 20 seconds to prevent the fillets from curling (more tips in the text above). Cook for 3 minutes, until the skin, is nice and crispy. Then gently turn the fillets over and carry on cooking for another minute. Remove from the heat and leave the fish to finish cooking in the residual heat.
  • Place the courgettes and cooked potatoes in a large bowl and toss with half of the pistou. Divide the vegetables between two plates, arrange roasted tomateos, top with pan-fried sea bass and drizzle the rest of the pistou on top.

Nutrition

Calories: 416kcalCarbohydrates: 29gProtein: 23gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gCholesterol: 80mgSodium: 96mgPotassium: 1281mgFiber: 5gSugar: 6gVitamin A: 1173IUVitamin C: 67mgCalcium: 72mgIron: 3mg
Keyword Mediterrannean Sea Bass Recipe, Pan Fried Sea Bass, Pesto Sea Bass, Sea Bass Fillet Recipe, Sea Bass Recipe, Sea Bass Recipes, Sea Bass with BAsil, Sea Bass with Basil Pesto, Sea Bass with Homemade Pesto, Sea Bass With Pesto
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