Pan Fried Sea Bass With Feta & Bean Salad.

I personally do not need a special occasion to treat myself to a nice meal, but sometimes I make something that is healthy and has enough wow-factor to serve to guests, so I sort of make a note to self that I have to repeat this recipe one day. This is such recipe – a good example of clean and healthy meal that is good enough to serve on special occasion. I do use feta cheese in this recipe, which is uncommon for me. I rarely use any dairy in my cooking, so this is an exception. I have managed to find a proper Greek feta made from sheep’s milk only.

I only use salt for the fish, as I don’t find it necessary to salt the salad if there’s lemon juice involved. I also use peanut oil for frying because it is very heat stable and does not contain PUFAs (polyunsaturated fatty acids) which we tend to consume a lot. It doesn’t contain cholesterol and has a very neutral, slightly nutty taste. After coconut oil, this is my favorite oil to use for baking and frying.

I also choose rice flour to avoid wheat and gluten. It doesn’t have any taste and it sticks to fish nicely due to high starch content, which makes it nice and crispy very fast, without burning.

 Serves 2

Dressing:

  • 3 tbsp. extra virgin olive oil.
  • Juice of one lemon.
  • 2 garlic cloves, minced.
  • 1/4 tsp. dried oregano.
  • 1/4 tsp. dried thyme.
  • Ground black pepper.

Salad:

  • Approx. 10cm piece of cucumber, cut to you liking.
  • 1 small red chili, deseeded and finely sliced.
  • Few whole green olives, raw if you can find them.
  • About 60g wild rocket, washed.
  • 1/2 large or one small red onion, diced.
  • 2 celery stalks, diced.
  • 6 tbsp. canned cannellini beans, drained and flushed under the cold water. Reserve the rest of the beans to make tuna bean salad for lunch.
  • 50g feta cheese.

Fish:

  • 2 tbsp. peanut (groundnut) oil.
  • 2 boneless sea bass fillets.
  • Crystal salt or sea salt.
  • Ground black pepper.
  • 100g rice flour or just enough to coat the fish fillets lightly.
  1. Start by making the dressing. Whisk all the ingredients together and let it stand at room temperature to allow dried herbs to soften and infuse the oil.
  2. Distribute first 7 salad ingredients equally between two serving plates.
  3. Pour the dressing over, distributing it equally. It should be about 2 tbsp. per plate. Then crumble feta cheese all over.
  4. Mix the flour with salt and pepper in a shallow dish, then dip the fish fillets into it, covering both sides. It shouldn’t be completely covered in flour though, just dusted enough to make the top crisp.
  5. Heat the peanut oil in a non-stick frying pan, then fry the fish on high heat on both sides until it is golden brown. It shouldn’t take more than 6-8 minutes if the pan is very hot.
  6. Serve on top of salad, with a glass of wine if you wish so.

 

This recipe is: gluten free, wheat free, sugar free, pescetarian, high protein, clean, low GI, low carb, low sodium.

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