Pan-Seared Sea Bass with English Garden Pea Purée
Delicate sea bass fillets pan-seared to golden perfection served with a vibrant English pea purée accented by mint. This british-inspired seafood ready in about 25 minutes pairs fresh or frozen English peas, fresh mint leaves, unsalted butter for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 fillets, about 6 oz each sea bass fillets
- 2 cups fresh or frozen English peas
- 1/4 cup fresh mint leaves
- 3 tbsp unsalted butter
- 2 tbsp olive oil
- 1 tsp lemon zest
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup water
Instructions
- Step 1: Bring a medium saucepan of salted water to boil. Add 2 cups English peas and cook for 3 minutes until tender and bright green, then drain and transfer to a blender with 1/4 cup water, 1/4 cup fresh mint leaves, 2 tbsp unsalted butter, 1 tsp salt, and 1/2 tsp black pepper. Blend until smooth and creamy, then keep warm.
- Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Season 4 sea bass fillets with 1 tsp salt and 1/2 tsp black pepper, then place skin-side down in the pan. Cook for 4-5 minutes until the skin is crisp and golden.
- Step 3: Flip the fillets carefully and cook for an additional 2-3 minutes until the fish is opaque and flakes easily. Remove from heat.
- Step 4: To serve, spoon warm pea purée onto plates, place a sea bass fillet on top, and garnish with 1 tsp lemon zest and a small pat of 1 tbsp unsalted butter to melt over the fish.
Frequently asked questions
How long does Pan-Seared Sea Bass with English Garden Pea Purée take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Sea Bass with English Garden Pea Purée?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep fresh or frozen english peas from drying out.
Can I substitute ingredients in Pan-Seared Sea Bass with English Garden Pea Purée?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Sea Bass with English Garden Pea Purée for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Pan-Seared Sea Bass with English Garden Pea Purée?
British seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
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