Updated: Nov 14, 2020
We had four fillets of sea bass in the freezer and needed omega 3 for our Netflix-fried brains during the COVID-19 Lockdown. This is such a tasty and wholesome meal and great for fish fridays! It's also one of the kids' favourite meals.
4 fillets of sea bass with the skin on
1/2 cup plain flour
2 Tbsp neutral oil
about 3-4 cups of stir-fry-suitable greens, ie pak choi, choi sum, mange tout, broccoli etc.. washed and chopped, if necessary
2 tsp sesame oil
1 Tbsp soy sauce
1 tsp grated fresh ginger
Once I've cooked the fish and removed it from the pan, I like to add the rest of the egg to the pan, cut it with a wooden spatula while cooking (à la egg fried rice) and then sprinkle it over the rice and veges.
Prepare three shallow dishes near the cooktop, one containing the beaten egg, one with the flour, seasoned with salt and pepper and finally, place some absorbent kitchen towels in the third. Heat the neutral oil in a large frypan over a medium-high heat. If you can fit them, ease all four fillets in to the egg plate and swish them around to make sure they're properly covered. Then, one by one, transfer the fillets to the flour plate, pat the flour over both sides, then add to the hot pan, skin-side down (depending on the size of your pan, you may need to do two at a time). Fry for a few minutes each side until properly golden and firm. Then, transfer to the kitchen towel-lined plate. In a saucepan or frypan, heat the sesame oil. Then add the soy sauce and ginger and sizzle for a few seconds. Lastly, the veges, and stir fry for around two minutes. Serve with steamed rice and ENJOY!