Preparation Time

Preparation Time

15’'

Cook Time

Cooking Time

25’'

Servings

Servings

4

Ingredients

  • 3– 4 tbsp olive oil
  • 4 sea bass fillets (skin on)
  • 2 tbsp all-purpose flour
  • 1 tbsp corn flour
  • 1 tbsp lemon juice and a few lemon wedges for garnishing and a little lemon zest
  • 4 tbsp desalinate capers
  • 4 tbsp finely-chopped dill
  • 4 medium-sized potatoes, peeled and cut into large pieces
  • 4 tbsp butter and 1 tbsp olive oil
  • 3 – 4 spring onions cut into thin 3 cm strips.
  • salt and freshly-ground pepper

Nutrition Information

Per 100gr

Per 300gr portion

Energy (kcal)

160 kcal

599 kcal

Fat

8.6 g

30 g

Fat of which saturated

2.8 g

9.7 g

Fat of which saturated monounsaturated

4.3 g

15.2g

Fat of which saturated polyunsaturated

1 g

3.5 g

Carbohydrates

9.3 g

32.4 g

Carbohydrates of which sugars

0.5 g

1.9 g

Dietary Fiber

1.1 g

4 g

Proteins

10.4 g

36.3 g

Salt

0.5 g

1.8 g

Vitamin D3

2,9 mc

10 mcg

Calcium

14,3 mg

50 mg

Iron

0,5 mg

1.6 mg

Preparation

Step 1

Heat the olive oil in a pan on medium to high heat

Step 2

Season the fillets with salt and pepper

Step 3

Mix the two flours together and coat the fillets.

Step 4

Fry them with the skin side down for 3 minutes and then on the other side for 2 – 3 minutes.

Step 5

Pour over the lemon juice and continue cooking for another 3 minutes.

Step 6

Add the capers and dill, stir and remove the frying pan from the heat after 2 minutes.

Step 7

Boil the chopped potatoes for 10 – 12 minutes in salted water, strain them and press them slightly.

Step 8

Heat the olive oil and the butter in a pan and sauté the potatoes until they form a crust.

Step 9

Season with salt and pepper and sprinkle with fresh spring onions.

Step 10

Serve the lemon-flavoured fillets with potato salad and lemon wedges.