Sea bass

My twist for a ‘fish on Friday’ dinner. An easy dish that your family and friends are sure to be impressed with.

  • Serves: 2
Sea bass
  • 400g/14 oz new potatoes, quartered
  • 2 tbsp Lucy Bee coconut oil
  • 1 red pepper (bell pepper), deseeded and diced
  • 1 green pepper (bell pepper), deseeded and diced
  • 1 tbsp capers
  • 50g/ ½ cup pitted mixed olives, halved
  • 2 tbsp extra virgin olive oil
  • 2 garlic cloves, finely chopped
  • Finely grated zest and juice of
  • ½ lemon
  • 2 sea bass fillets
  • 1 tbsp fresh samphire
  • 1 red chilli, finely sliced
  • 2 spring onions (scallions), finely sliced
  • Big handful of parsley, roughly chopped
  • Lucy Bee Himalayan salt and ground black pepper
  • Lemon wedges, to serve

Ingredients

  • 400g/14 oz new potatoes, quartered
  • 2 tbsp Lucy Bee coconut oil
  • 1 red pepper (bell pepper), deseeded and diced
  • 1 green pepper (bell pepper), deseeded and diced
  • 1 tbsp capers
  • 50g/ ½ cup pitted mixed olives, halved
  • 2 tbsp extra virgin olive oil
  • 2 garlic cloves, finely chopped
  • Finely grated zest and juice of
  • ½ lemon
  • 2 sea bass fillets
  • 1 tbsp fresh samphire
  • 1 red chilli, finely sliced
  • 2 spring onions (scallions), finely sliced
  • Big handful of parsley, roughly chopped
  • Lucy Bee Himalayan salt and ground black pepper
  • Lemon wedges, to serve
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Method
  • Boil the potatoes with a pinch of salt in a saucepan until tender, then drain and set aside. Melt 1 tbsp of the coconut oil in a deep frying pan over a medium heat, add both (bell) peppers and cook for 3–5 minutes, until just starting to soften. Add the drained potatoes, the capers and olives, and season generously.
  • Remove the pan from the heat, add the olive oil and, using a potato masher, lightly crush the potatoes and mix the ingredients together.
  • Transfer the potato mixture to a dish and keep warm. Place the frying pan back over a medium heat and add the remaining 1 tbsp coconut oil, then the garlic and lemon zest and juice. Sizzle for a minute, then add the sea bass fillets skin side up and then the samphire. Fry for 2 minutes then turn the fish over to cook skin side down for a further 4–6 minutes. Check the fish is cooked through before removing from the heat. Remove the fish from the pan and keep warm.
  • Add a little coconut oil to the pan and quickly fry the chilli, spring onions (scallions) and parsley. Spoon the potato mixture onto 2 plates and place the sea bass on top. Spoon the chilli, spring onion and parsley mixture over the fish and serve with lemon wedges.
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Sea bass

Recipe taken from:

Coconut Oil: Recipes for Real Life by Lucy Bee (Quadrille, £15) Photography by Dan Jones

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All of our recipes are accredited by Juliette Kellow, registered dietitian.