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Seared Bass with Cauliflower Duo

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 16 Jan 2026

Meets Patient’s editorial guidelines

This elegant pan-seared sea bass with cauliflower duo is a sophisticated high-protein dish that celebrates simple, fresh ingredients. By preparing the cauliflower in two distinct ways—thinly shaved and raw, then crisp and golden—you create a wonderful contrast in textures that perfectly complements the buttery flavour of the fish. Whether you choose sea bass or mahi-mahi, the skin is seared until perfectly crisp, providing a restaurant-quality finish that is surprisingly easy to achieve at home.

Ideal for a light yet satisfying dinner, this recipe is naturally low in carbohydrates while being rich in healthy fats and essential minerals. The zesty lemon vinaigrette cuts through the richness of the fried cauliflower, bringing a bright, citrusy lift to every bite. Serve this stylish main course with a simple green salad for a balanced, nutritious meal that feels like a weekend treat.

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Ingredients for Seared Bass with Cauliflower Duo

  • 1 small head cauliflower (1 to 675g), leaves discarded

  • 1/2 cup vegetable oil

  • 60ml plus 45ml olive oil, divided

  • 4 (1-inch-thick) pieces striped bass or mahi mahi fillet with skin (170g each)

  • 2 tablespoons fresh lemon juice

  • an adjustable-blade slicer

  • a green salad

How to make Seared Bass with Cauliflower Duo

Shave floret portion of cauliflower with a knife to create cauliflower "confetti" (725 to 950ml ). Set aside. With slicer, cut thin lengthwise slices from base and stem, dividing among 4 plates.

Heat vegetable oil and 60ml olive oil in a 12- to 14-inch nonstick skillet over medium heat until oil shimmers, then fry cauliflower "confetti" in 4 batches, stirring occasionally, until golden brown, about 3 minutes per batch. Transfer with a slotted spoon to paper towels to drain, seasoning lightly with salt.

Discard oil and wipe out skillet. Heat 1 tablespoon olive oil in skillet over medium heat until it shimmers. Season fish with 1 tablespoon salt and 1/2 teaspoons pepper. Sear, skin side down, 8 minutes. Turn fish and cook until just cooked through, 3 to 4 minutes.

Whisk together remaining 2 tablespoons olive oil, lemon juice, and 1/2 teaspoons salt.

Place fish, skin side up, on top of cauliflower slices. Top with cauliflower confetti and drizzle with vinaigrette.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 16 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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