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Pan fried seabass fillets on a bed of citrus broccoli
Pan fried seabass fillets on a bed of citrus broccoli

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Take the stairs. Rather than riding an elevator, walk up the stairs to the floor you live or work on. This isn’t as simple to do if you work on a very high floor but if you work on a lower floor, utilizing the stairs is a great way to get some extra exercise. Even if your office or home is on one of the top floors, you can choose to get off of the elevator early and take the stairs the remainder of the way. Lots of people choose the easy elevator ride instead of making an attempt on the stairs. Even if you only have just one flight to climb, climbing down and up it during the day is a great way to get extra exercise.

There are all sorts of things that you can do to get healthy. Not all of them demand fancy gym memberships or restricted diets. You can do small things each day to improve upon your health and lose weight. Being intelligent when you choose your food and activities is where it begins. Getting as much exercise as you possibly can is another factor. Don’t ignore that health isn’t only about how much you weigh. You need to help make your body as strong as possible.

We hope you got benefit from reading it, now let’s go back to pan fried seabass fillets on a bed of citrus broccoli recipe. You can have pan fried seabass fillets on a bed of citrus broccoli using 8 ingredients and 12 steps. Here is how you do that.

The ingredients needed to prepare Pan fried seabass fillets on a bed of citrus broccoli:
  1. You need 2 X 100g fillets of seabass
  2. Prepare 1 broccoli
  3. Provide 1 lemon
  4. You need 1 orange
  5. Take 6 anchovies (tinned)
  6. Provide 3.5 tbsp capers (jarred)
  7. You need 5-6 tbsp extra virgin olive oil
  8. Prepare Salt and pepper
Steps to make Pan fried seabass fillets on a bed of citrus broccoli:
  1. Cut top, bottom and skin from orange
  2. Segment and pith.
  3. Squeeze juices out the segments
  4. Score seabass fillets 6-7 times and season with salt and pepper.
  5. Chop broccoli into medium sized florets. Wash and boil in slightly salted water for 2min until cooked.
  6. Drain and put in hot frying pan to scorch out the extra moisture. Put orange pulp into pan. Reduce to medium heat.
  7. Remove from pan after 10-20seconds. Drizzle orange juice and 2 tbsp extra v olive oil on top then set aside.
  8. Wipe clean pan. Heat pan add 2-3 tbsp extra v olive oil. When hot add fillets of fresh seabass skin side down, push down onto pan so skin doesn't curl up. Reduce to medium heat and cook for 3-4 minutes undisturbed.
  9. Turn fillets around and baste fillets, whilst letting them cook for 2 minutes. When cooked remove and put onto warm plate. Baste with remaining oil from pan.
  10. Put capers and anchovies into pan
  11. Cooked for 3 minutes till crispy then add half of a lemon juice and some lemon zest cook for 30s-1m longer
  12. Plate up and enjoy

I'm definitely going to try and get some beautiful fillets, that look just Served it on a bed of mashed potatoes and had oven-baked broccoli 🥦 on the side! Lay the sea bass fillets into a shallow glass or ceramic dish and pour over the seabass marinade. Lightly coat the base of a non-stick frying pan with olive oil then place the pan over a medium-high heat. Once the pan is hot, season the fillets with salt and place in the pan skin-side down. Season the fillets with some salt and pepper.

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