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Sea Bass and Vegetable Flan

17/11/2023

I can provide you with a recipe for a sea bass and vegetable flan that will be a refined and delicious dish. It’s a great way to enhance the flavor of the fish by pairing it with fresh vegetables. As a true Italian chef might suggest, pairing with seasonal vegetables is always recommended for a harmonious and tasty dish.

Ingredients

  • 400 g of sea bass fillet (skinless and boneless)
  • 200 g of zucchini
  • 200 g of carrots
  • 200 g of potatoes
  • 1 small white onion
  • 2 cloves of garlic
  • 2 tablespoons of extra virgin olive oil
  • Salt and pepper to taste

Preparation

  1. Start by preheating the oven to 180 °C.

  2. Clean the vegetables well. Dice the zucchini, carrots, and potatoes into very small cubes.

  3. In a frying pan, sauté the finely chopped onion and crushed garlic with extra virgin olive oil until they become translucent.

  4. Add the diced vegetables to the pan and let them cook for about 10 minutes over medium heat, seasoning with salt and pepper. The vegetables should soften but not fall apart.

  5. Meanwhile, steam the sea bass fillets for 5-7 minutes or until the flesh is opaque and flakes easily with a fork.

  6. Once the sea bass is cooked, let it cool slightly and then flake it with your hands or with the help of a fork, removing any remaining bones.

  7. Combine the flaked sea bass with the vegetables in the pan and gently mix to bring everything together.

  8. Butter and flour individual baking molds or a baking dish, then transfer the mixture of sea bass and vegetables into the molds.

  9. Bake the flans for about 20 minutes or until they are golden brown on top.

  10. Once cooked, remove from the oven and let rest for a few minutes before carefully unmolding onto individual plates.

The dish is ready to be served, perhaps accompanied by a sauce made of olive oil, a few drops of lemon, and a touch of chopped parsley to enhance the flavor of the sea.

Curiosity

The flan is a dish that lends itself to numerous variations. You can enrich it with other vegetables or aromatic herbs to taste. Furthermore, it can be prepared in advance and reheated at the moment of need, making it ideal for dinners with guests.

Sea Bass and Vegetable Flan