Recipes

Corn oil (or Sunflower oil if you don't have any to hand) would be the perfect medium for shallow frying this delicious healthy recipe. The addition of extra virgin olive oil for the dressings will add a distinctive taste of the Mediterranean to the dish. Click here for more info on oil type

Method

First make the dressing, by combining all the ingredients in a bowl and mixing well.
Slice the cooked potatoes, heat a tablespoon of corn oil in non stick frying pan to and fry the sliced potatoes until golden. Season with salt and pepper, combine vinegar and 1 tablespoons of extra virgin olive oil in a small bowl and lightly spoon over potatoes remove from pan and keep warm.
For the sea bass, score the skin of the sea bass and season on both sides. Heat the corn oil in a frying pan over a high heat. When hot add the sea bass fillets, skin side down.
Cook the sea bass for 4-6 minutes on the skin side, depending on the thickness of the fish, and then turn over and cook the flesh side briefly.
Take the sea bass off the heat and squeeze over the lemon juice.
To serve, place the sliced potatoes in the middle of the plates and spoon around the dressing. Top with the sea bass, skin side up.

Pan Fried Sea bass, shallot, tomato and lemon dressing – Corn

SERVES 2

difficulty rating

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Ingredients

2 sea bass fillets, skin-on
1 tbsp. corn oil
salt and black pepper
juice of ½ lemon

For the Sauté Potatoes:
1 tbsp. (15ml) of corn oil to cook
200g new potatoes, peeled and boiled until tender
salt and black pepper
2 tsp. white wine vinegar
1 tbsp. extra virgin olive oil

For the Tomato, Shallot & Lemon Dressing:
3 tbsp. extra virgin olive oil
3 salad tomatoes, peeled, deseeded and finely chopped
½ shallot, finely chopped
juice of ½ lemon
1 tbsp. fresh basil, chopped
salt and black pepper

cooking with oil