A tangy and flavoursome way to prepare sea bass.


  • 4 fillets sea bass
  • 1 tblsp olive oil
  • 200 g pak choi
  • 200 g baby carrots
  • 200 g baby fennel
  • for the vinaigrette
  • 4 oranges (segmented)
  • 2 lemons (segmented)
  • 2 limes (segmented)
  • 2 tblsp extra virgin olive oil
  • for the wild rice
  • 250 g wild rice
  • 1 tblsp chopped flat leaf parsley
  • ½ lime (juice only)
  • salt and black pepper


  • Cook the wild rice for 10-15 minutes until the grains are tender, then strain and stir in some chopped flat leaf parsley and lime juice.
  • Make the dressing by placing the orange, lemon and lime segments in a dish with the olive oil.
  • Stir gently and season, taking care not to break up the segments.
  • Blanch the vegetables in boiling water untill tender, strain and keep warm until ready to serve.
  • Heat the oil in a frying-pan and place the fish on it skin side down.
  • Cook for 2-3 mins and then turn over and continue to cook for another 2 minutes, keep warm.
  • Place the rice in the centre of the plate and put the fish on top.
  • Garnish with the baby vegetables and drizzle the dressing around using some of the citrus segments.

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