Pan-Fried Sea Bass + Sweet Mango Salsa

Last weekend was spent with two lovely friends from University. I had agonised over what to cook as I didn’t want to make Nigerian food. I wanted to challenge myself to make something that was a little out of my tried and tested comfort zone recipes so I settled for a 3 course Caribbean theme.

What I loved about the menu was how easy it was to cook via the ‘Batch method’. I was able to prepare each dish to a point and then finish off the cooking while my friends were here. This post is all about the first course using my favourite fish – Sea Bass. I combined this with an avocado  base and served with a sweetened mango salsa. If your mouth is already watering, don’t worry, I gat you…

Pan-fried Sea Bass with Sweet Mango Salsa

  • Servings: 4
  • Difficulty: easy
  • Print

A fresh, colourful, Caribbean-inspired fish dish perfect for a friendly dinner.


Credit: http://www.InternationalNative.Wordpress.com

Ingredients

  • 4 sea bass fillets (Croaker fillets work great too)
  • Salt and black pepper to season.
  • 2 tbsp olive oil
  • 1 medium ripe avocado
  • 1 small ripe mango
  • 1 medium tomato
  • 1/2 small onion
  • 1 small chilli (optional)
  • Coriander (optional)
  • 1 lime

Directions

  1. Make the salsa by chopping the mango flesh, tomato, onion, chilli and coriander into small pieces and place in a bowl. Squeeze the lime and add the juice to the chopped mix. Keep in the fridge to allow the ingredients to blend.

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  2. Clean your fish fillets and dry with a paper towel if needed. Season the fillets lightly with salt and black pepper as desired.

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  3. When ready to serve, heat the olive oil in a non-stick pan. Shallow fry the fillets skin side down for 2-3 minutes for that gorgeous crispy skin and then flip over to the fleshy side for another 2 minutes to cook. Be patient – avoid flipping the fish repeatedly or else it will break up.Once the fish is ready, rest on some paper towels to remove excess oil. Mash the avocado in a separate bowl.
  4. Serve by placing 1 tablespoon of avocado mash on each plate followed by the fish fillet on top of the avocado and dress with the mango salsa. Serve immediately 🙂

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