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Lemon and Herb Sea Bass

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Lemon and Herb Sea Bass is a Mediterranean-inspired dish featuring marinated sea bass fillets pan-fried to crispy perfection, served over fluffy bulgur wheat with charred courgette, fresh tomatoes, and a zesty parsley-lemon dressing. A wholesome, light yet satisfying meal ready in under an hour.

  • Author: Sophia
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 2 servings
  • Category: Main Course
  • Method: Pan-Fry & Stovetop
  • Cuisine: Mediterranean
  • Diet: Halal

Ingredients

  • 1 echalion shallot, finely chopped
  • 1 lemon (zest and juice)
  • 1 medium courgette, diced
  • 1 medium tomato, diced
  • Small bunch flat-leaf parsley, chopped
  • 2 sea bass fillets
  • 1 teaspoon vegetable stock paste
  • 120g bulgur wheat
  • 3 tablespoons olive oil (for marinade, cooking, and dressing)
  • 250ml water (for bulgur)
  • Salt and black pepper to taste

Instructions

  1. Chop the shallot, zest and halve the lemon, dice the courgette and tomato, and chop the parsley.
  2. In a bowl, mix lemon zest, olive oil, salt, and pepper. Coat the sea bass fillets and set aside to marinate.
  3. Sauté the shallot in a saucepan with a little olive oil until softened. Add water and stock paste, bring to a boil, then stir in bulgur wheat. Cover and let rest off heat for 12–15 minutes.
  4. Char the courgette in a hot pan for 6–8 minutes until golden and lightly softened. Season with salt and pepper and set aside.
  5. Make the dressing by whisking olive oil, lemon juice, parsley, salt, and pepper together.
  6. Pan-fry the marinated sea bass, skin side down first, for 3–4 minutes, then flip and cook for another 2–3 minutes until opaque and cooked through.
  7. Fluff the bulgur with a fork and stir in tomatoes, charred courgette, parsley, and a squeeze of lemon juice.
  8. Plate the bulgur salad, place sea bass on top, and drizzle with parsley-lemon dressing before serving.

Notes

  • Bulgur can be swapped for couscous, quinoa, or rice.
  • Feta cheese or chili flakes make great add-ins.
  • Other fish such as cod, salmon, or trout can replace sea bass.
  • Courgette can be grilled instead of pan-fried for a smoky flavor.
  • Store bulgur separately from fish; consume fish within 1–2 days.

Nutrition

Find it online: https://savorymomskitchen.com/lemon-and-herb-sea-bass/