Pan-Seared White Fish with Broccolini & Roasted Carrots
Seasoned white fish fillets seared skin-side down until crisp, then basted in butter and herbs, served with charred broccolini, roasted carrots and cherry tomatoes.
40 mins
Easy
Serves 4
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Nutrition per serving
360
Calories
36g
Protein
14g
Carbs
18g
Fat
Ingredients
- 4 white fish fillets with skin (sea bass, snapper or similar)
- 1 bunch broccolini
- 4 carrots, halved lengthways
- A handful of cherry tomatoes
- 3 tablespoons olive oil
- 30g butter
- 2 garlic cloves, lightly crushed
- A few sprigs of thyme
- 1 lemon
- Salt, pepper and a pinch of smoked paprika
How to make it
1. Roast the carrots Heat the oven to 220°C (425°F). Toss the carrots with 1 tablespoon oil and salt and roast for 20 minutes. Add the tomatoes for the last 8 minutes.
2. Char the broccolini Blanch the broccolini in boiling salted water for 1 minute, drain, then sear in a hot pan with a little oil until charred in spots. Season.
3. Prep the fish Pat the fillets very dry. Score the skin lightly and season both sides with salt, pepper and paprika.
4. Sear Heat the rest of the oil in a large non-stick pan over medium-high heat. Lay the fish in skin side down, press gently for 10 seconds so it doesn't curl, then leave it for 3–4 minutes until the skin is golden and crisp.
5. Baste and finish Flip, add the butter, garlic and thyme, and spoon the foaming butter over the fish for 1–2 minutes until just cooked through. Squeeze over lemon.
6. Plate Broccolini and carrots first, fish on top skin side up, tomatoes around, and the pan butter spooned over.
Good to know
- If the fish sticks, it's not ready to turn. Give it another minute
- A thin flexible fish spatula makes this much easier
Cooking ability level
Photos
