🎓 University Kitchen – Recipe #3 🐟 Perfect Pan-Seared Sea Bass

🎓 University Kitchen – Recipe #3 🐟

Perfect Pan-Seared Sea Bass

This is one of those recipes that proves you don’t need a long list of ingredients to make something delicious. It’s perfect for university students, busy professionals, or anyone wanting a healthy meal in under 15 minutes.

With just salt, pepper, chilli flakes, sunflower oil and a little butter to finish, you’ll have beautifully crisp, flaky fish every time.

Ingredients (Serves 2)

• 2 sea bass fillets (or any white fish such as sea bream, cod or haddock)
• Salt
• Freshly ground black pepper
• ½ tsp chilli flakes (or to taste)
• 1 tbsp sunflower oil
• 1 tbsp butter
• Lemon wedges, to serve (optional)

Method

1. Pat the fish dry with kitchen paper. This helps the skin become beautifully crisp.
2. Season both sides generously with salt, black pepper and chilli flakes.
3. Heat the sunflower oil in a non-stick frying pan over a medium-high heat until shimmering.
4. Place the fish skin-side down (if using skin-on fillets). Press gently with a spatula for the first 20–30 seconds to prevent the skin curling.
5. Cook for 3–4 minutes without moving the fish until the skin is golden and crispy.
6. Carefully flip the fish and cook for another 1–2 minutes.
7. Add the butter to the pan and allow it to melt. Spoon the foaming butter over the fish for the final 30 seconds to add richness and flavour.
8. Serve immediately with steamed vegetables, salad, rice or mashed potatoes, and a squeeze of fresh lemon if you like.

Dr Sherin’s Tip ❤️

Any firm white fish works brilliantly with this recipe. The technique is the same—start with sunflower oil for a crisp sear, then finish with butter for incredible flavour.

Prep time: 5 minutes
Cook time: 6–7 minutes
Total time: Under 15 minutes

Happy cooking! ❤️🍽️