Main Course

Light Vegetable Sea Bass Sauté

Name: Light Vegetable Sea Bass Sauté
Total time: 30 min
Yield: 4 servings
Ingredients: 2 pieces sea bass fillets; 200 grams button mushrooms; 1 piece medium onion; 2 cloves garlic; 0.5 pieces kapya peppers; 1 pieces green chili peppers; 7 pieces cherry tomatoes; 2 tablespoons olive oil; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 0.5 teaspoon dried thyme; 0.25 teaspoon red chili flakes; 1 tablespoons lemon juice

Duration

30 min

Servings

For 4 People

Difficulty

medium

Save on Pinterest Share on WhatsApp

Ingredients

Servings:

2 pieces sea bass fillets
200 grams button mushrooms
1 piece medium onion
2 cloves garlic
0.5 pieces kapya peppers
1 pieces green chili peppers
7 pieces cherry tomatoes
2 tablespoons olive oil
0.5 teaspoon salt
0.3 teaspoon black pepper
0.5 teaspoon dried thyme
0.3 teaspoon red chili flakes
1 tablespoons lemon juice

Step-by-Step Preparation

Speed:1x

Gently wash the sea bass fillets under cold water and pat them completely dry with paper towels. Cut the fish into cubes approximately 2-3 cm in size. Place them on a wide plate and lightly sprinkle with salt and freshly ground black pepper.

Finely chop the onion into dice. Crush or very finely mince the garlic. After removing the seeds, julienne or dice the kapya pepper and green chili pepper. Clean the button mushrooms by wiping them with a damp cloth and slice them into equal sizes. Cut the cherry tomatoes in half.

Heat a wide non-stick pan over medium heat. Add half of the olive oil to the pan. When the oil is hot, add the chopped onions to the pan and sauté, stirring constantly, for about 3-4 minutes until they turn pink.

When the onions soften, add the chopped kapya pepper and green chili pepper. Sauté for another 2-3 minutes until the vegetables soften slightly. Then add the garlic and continue to sauté for about 1 minute until fragrant.

Add the sliced mushrooms to the pan. Sauté for about 5-7 minutes until the mushrooms release their moisture and it evaporates. Finally, add the cherry tomatoes cut in half and cook for another 2 minutes until the tomatoes soften slightly.

While the vegetables are sautéing, following the chef's recommendation, add 0.25 teaspoon of red pepper flakes, dried thyme, the remaining salt, and black pepper towards the end. Mix all ingredients well and sauté for another 1 minute until the spices become fragrant.

Make a small space in the middle of the vegetables in the pan. Add the remaining olive oil to this space and place the cubed sea bass fillets. Cook on high heat for about 4-5 minutes, stirring gently from time to time, until the fish turn white on all sides and take on a slight color. Be careful not to stir too frequently so the fish do not break apart.

When the fish are cooked, remove the pan from the heat and drizzle with freshly squeezed lemon juice. Mix gently once more. Serve the dish hot immediately without waiting.

Chef's Tips

Drying the sea bass fillets thoroughly with paper towels before marinating ensures a better exterior surface and flavor layer during searing.
Be careful not to cook the fish in the pan for too long; overcooking can cause the sea bass to dry out and lose its flavor.
Adding the vegetables to the pan in order ensures that each vegetable cooks to the ideal consistency and retains its own flavor.

Alternative & Optional Ingredients

Instead of sea bass fillet, you can use other white-meat fish with a similar texture, such as salmon or cod fillet.
Those who do not like mushrooms or do not have them at home can add different seasonal vegetables like broccoli or zucchini instead of mushrooms.
For a lighter sauté, you can reduce the amount of olive oil or opt for cooking in a non-stick pan.

Gourmet Recommendations

You can add a fresh touch to the dish by sprinkling finely chopped dill or parsley on top when serving, and provide visual richness with a slice of lemon on the side.
If you want to deepen the flavor of the dish even further, you can obtain a richer flavor profile by adding a small amount of high-quality butter at the end of cooking and allowing it to melt.

I Made It & Reviews

No one has rated this recipe yet. Be the first to rate it!

Share Your Experience

Your Rating

Your Comment

Add Photo (Optional)

Select a photo of the dish you made

Nutrition Facts

Per Serving

Calories250 kcal

Protein22 g

Carbohydrates15 g

Fat8 g

Fiber 6 g

Sugar 3 g

Keep exploring

Continue in this category