Pan-fried fillets of sea bass - Caribbean Food Made Easy - BBC

sea bass fillets

🥗Healthier: cod fillets

💰Cheaper: tilapia fillets

Cod is lower in calories and tilapia is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil offers health benefits while canola oil is more budget-friendly.

Marinate the sea bass with lime, spring onion, thyme, Scotch bonnet chili, Old Spice, Worcestershire sauce, seasoning, and oil for 20 minutes.

Heat a very hot pan and add seasoning.

Cook the okra with onions and garlic until slightly sweated down.

Cook the sea bass for 2 minutes on each side.

Prepare the salsa with tomato, lime, spring onions, chopped onion, and chili.

Plate the dish with a red wine reduction, herb oil, and mango salsa.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens