Sea bass fillets with mustard, capers and spices

By chef Dina Nikolaou and Clinical Dietician Dr. Dimitris Grigorakis

Serves 4


4 Fish from Greece Sea Bass fillets
30ml olive oil
Salt, pepper
1 lemon, thinly sliced

For the sauce

80ml white wine
50gr capers, desalinated
50gr butter
30ml olive oil
2 tablespoons of wholegrain mustard
1 tablespoon of all-purpose flour
½ bunch of dill, finely chopped
½ bunch of fennels, finely chopped
Salt, pepper


Dry off the fish fillets and score them lightly. Sprinkle salt and pepper on top.

Pour some olive oil in a large non-stick pan, over high heat. Place the fillets with their flesh touching the pan, and lightly press them with a spatula for a few seconds. Lower the heat and sauté the fish for 1-2 minutes, until their skin gets crispy. Flip them over and continue cooking for a couple more minutes, making sure they don’t get overcooked.

Take the fillets off the heat and place them onto a dish. Keep them warm.

Use some paper towels to clean the pan and bring it back onto the stove. Pour more olive oil, add butter and flour, and mix the ingredients well with a wire until the butter melts and the flour thickens. Add the wine, mustard, capers, a pinch of salt (as the capers are already salty) and freshly ground pepper. Mix the ingredients well, until the sauce thickens, and place the fillets in the mixture (flesh-side up). Cook the mixture for a minute or so and take the pan off the heat.

Add the dill and fennel and serve the fish hot with a few lemon slices.