Pan fried Sea Bass with Cherry Tomato Caponata

Nutrition per serving

Calories444 kcal
Protein29.6 g
Carbs46.5 g
Fats16.4 g
Saturated Fat2.6 g
Monounsaturated Fat10.4 g
Polyunsaturated Fat2.4 g
Sugars6.3 g
Fiber7.2 g
Sodium257 mg

Ingredients

Onion
Garlic
New Potatoes
Cherry Tomatoes
Parsley
Capers (canned)
Vinegar, White Wine
Fish, Sea Bass, Mixed Species
Olive Oil
Preparations
1. Finely slice half an onion into half-moon shapes.

2. Slice potatoes and cherry tomatoes in half.

3. Peel and finely chop garlic.

Cooking Instructions
1. Heat one and a half teaspoons of olive oil over medium heat. Add the onions, garlic, a large pinch of salt and cook for about 8 minutes until softened being careful not to brown them.

2. Bring a small pot of lightly salted water to boil, add the potatoes and cook for about 10 minutes until tender. Drain, return to pot and set aside.

3. When the cooking time has passed for the onions/garlic, add the tomatoes and capers. Stir well and cook for another 8 minutes until tomatoes have softened. Add the vinegar and cook for a further 2 minutes. Stir in a tablespoon of parsley.

4. Now heat 1/2 a tablespoon of olive oil in a frying pan over medium to high heat. Season the fish on both sides with a pinch of salt. Place in the pan skin side down and cook for 3 minutes. Carefully turn the fish over and cook for a final two minutes.

5. Remove from heat and set aside.

6. Place the tomato/onion mixture into a serving bowl and top with the potatoes.

7. Serve the sea bass on top.