Springtime fricassee with pan fried sea bream

If you’re a regular reader of this blog then you’ll notice by now that, not only do I enjoy cooking with seasonal ingredients as far as possible, I also have a penchant for pan fried sea bream. I love how delicate it is whilst also being able to stand up to a range of flavours. If you can’t find sea bream then sea bass will also work well. When fish is fresh you really don’t need to do much to it to bring out the best in it so keep it simple. I have chosen to pair the fish with spring vegetable fricassee; asparagus, peas and broad beans are in plentiful supply at the moment so take advantage of them whilst they are at their best. I served the fish and fricassee with roasted garlic mashed potato to bring the dish together and indulge in my other love in life- garlic!

Ingredients- serves 4
Olive oil
Unsalted butter
4 sea bream fillets- pin boned and skin left on
1 shallot- finely chopped
200g asparagus
200g shelled broad beans
200g podded peas
150ml double cream
Salt and pepper to season

For the mashed potatoes
1 bulb of garlic
Olive oil
500g Maris Piper potatoes- peeled and quartered
100g butter

1. Preheat the oven to 200c/ 180 fan. Take the bulb of garlic for the mash and remove some of the outer papery layers. Carefully use a sharp knife to cut the bulb across the top to expose a little of the cloves. Place the garlic on a sheet of foil, drizzle with some olive oil and gather the side of the foil to make a parcel; roast in the oven for around 30 minutes or until the garlic has softened. When tender, remove from the oven and allow to cool until you can handle the garlic. Squeeze all the garlic from the bulb and use the back of a fork to lightly mash it down; set aside.

2. Bring a large pan of water to the boil and add a little salt. Cook the potatoes until tender; drain well and set aside before mashing with the butter added. Pop in most of the roasted garlic and combine well. Keep the mash warm.

3. Next up you need to make the fricassee and this could not be more straightforward. Bring a medium pan of water to a vigorous simmer but just below a boil. Take the asparagus and quarter each spear before then chopping each quarter to give thick sticks of asparagus. Add to the water and blanch for 1 minute before removing with a slotted spoon and refreshing in a bowl of ice cold water. Take the shelled broad beans and do the same for 3 minutes and then do the peas for 2 minutes.

4. In a medium pan add a glug of oil and soften the shallot. Pop in the remaining roasted garlic. Add the asparagus, broad beans and peas and pour over the double cream. Simmer gently for a few minutes until the vegetables are nice and tender. Taste and season well.

5. As the fricassee is finishing off get going with the fish. Heat a non- stick frying pan over a medium- high heat and add a good knob of butter and a glug of oil. Lightly season the skin of the fish and place skin side down into the hot pan; when the butter and oil starts to bubble then its ready to use. Fry the fish for around 4-5 minutes before gently flipping it over and cooking for a further minute or two. Serve the mash and fricassee and mash in deep bowls and top with the golden pan fried bream; serve immediately.

Springtime vegetable fricassee with pan fried sea bream- a celebration of seasonal ingredients!

 

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Mediterranean sea bass tray bake

Sea bass is a wonderful, readily available fish that deserves a place on all good dinner tables across the land. Cooking fish can be a daunting prospect if it is not something that you are used to and a tray bake is a brilliant introduction to it so read on and give it a try. I have taken inspiration from the Med and used sweet cherry tomatoes, olives, capers and peppers to ramp up the flavours. The ingredients are so fabulous that very little needs doing to them. I used Jersey Royal potatoes which are currently in season in the UK but new potatoes work well if you cannot find these.

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Ingredients- serves 2
2 boneless sea bass fillets
1 tbsp vegetable oil
200g Jersey Royal potatoes or new potatoes
1 red onion- cut into small wedges
150g cherry tomatoes- halved
50g pitted black olives- halved
1 tbsp capers
2 jarred roasted red peppers- sliced
Squeeze of lemon juice
Torn basil leaves to finish

1. Start by making sure that the sea bass fillets are boneless as nobody likes to find one of those. Preheat the oven to 180c/ 160 fan and think about what you are going to bake this in; a normal baking tray or roasting tray is perfect but I used a cast iron roasting pan. As the oven is heating, pop your tray of choice in there to heat too with a glug of vegetable oil.

2. Meanwhile slice the potatoes so they are 5mm thick. Remove the heated tray from the oven and place the potato slices in. Leave to bake for 20 minutes or until starting to turn golden and soften.

3. Remove the tray and add in the onion wedges, halved tomatoes, olives, capers and peppers and cook for a further 10 minutes. When the potatoes look like they are nearly ready and the onion is nicely softened pop on the sea bass fillets to finish off for 5-7 minutes depending on the size of the fillet. Use your judgement with your oven, if you think the fish skin won’t quite crisp up to how you like it then you can always cheat a bit and pan fry the fillet skin side down for a couple of minutes before finishing in the oven for another 2-3 minutes. When the sea bass is ready the fish will be translucent- do not overcook. Finish off with a squeeze of lemon juice to bring all the flavours together and a few torn basil leaves. Serve immediately.

Mediterranean inspired sea bass tray bake- a colourful addition to your culinary repertoire and a summertime winner!