Thursday, 25 August 2011
Pan Fried Seabass Served with Tomato-y Courgettes
2 x Seabass fillets
1 x tbs dill
Sea salt & pepper
1 tbs coconut oil
1/2 Courgette sliced
2 x cloves garlic
1 x onion chopped finely
1 x tin plum tomato
1 x tbs oregano
1 1/2 tsp of sugar (otherwise tomato will be too tart)
Heat the coconut oil in a pan.
Add the garlic and onion to the pan and fry until slightly translucent.
Add courgettes and fry for 2-3 minutes until beginning to soften.
Add tinned tomatoes and bring to simmer.
Add herbs and sugar.
Cook for 8 - 10 minutes until sauce is thick and tasty!
In the meantime heat the olive oil in a pan and add a knob of butter.
Add the seabass and fry until cooked through.
I served this on a bed of mashed sweet potato with guacamole and broccoli.