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How to Make Panko-crusted Sea Bass

Today's recipe produces a sea bass dish with incredible textures – crackling exterior yet melt-in-your-mouth interior. After 40 minutes of prepping and cooking, perfectly golden-brown fillets are ready to serve.
  • cook TIME 35 mins
  • prep TIME 10 mins
  • total TIME 45 mins
Course: Main CourseCuisine: Global
Servings: 4 servings
Calories: 495 kcal
Author: Tuyet Pham, Luna Regina

Ingredients (17)

  • 22 oz skin-on boneless sea bass fillets
  • 1 3/4 cups plain panko breadcrumbs
  • 2 tbsp unsalted butter
  • 2 medium eggs beaten
  • 2 tbsp all-purpose flour
  • 20 oz raw butternut squash skin and seeds removed, sliced
  • 8 oz broccoli cut into florets
  • 8 oz cherry tomatoes stems removed
  • 1/2 tsp dried oregano
  • 2 tbsp olive oil divided
  • 1/2 tbsp lemon juice
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/2 tsp Cajun seasoning
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp parsley chopped

INSTRUCTIONS

PREP:

1

Sea bass fillets: Run your fingertips along the length of the fillets to check for pin bones. If there are any left, remove them with a pair of tweezers. Do not rinse the fillets under the faucet since water will make the bacteria spread onto other surfaces.

2

Butternut squash: Place the butternut squash onto its side on a cutting board. Use a sharpened knife to chop off the top part and the root end. Cut the butternut squash in half, lengthwise. Continue by slicing off the hard outer skin. Discard the skin. Scrape out the strings and seeds using the tip of a metal spoon. You can either save the seeds for roasting or discard them. Quarter the previous halves. Cut them into thinner slices, about 1-inch thick.

3

Broccoli: Use a large knife to cut off the main stem of the broccoli. Cut the head into smaller florets. Rinse them under running water, then pat them dry.

4

Cherry tomatoes: Remove the stems. Rinse them with cool water and pat them dry with a paper towel.

5

Parsley: Place the parsley bunch on a cutting board. Slice off the long stems. Chop the parsley.

COOK:

1

Season the butternut squash: In a large mixing bowl, add 20 oz sliced butternut squash, 1 tbsp olive oil, 1/2 tsp dried oregano, 1 tsp garlic powder, and 1/2 tsp Cajun seasoning. Mix well with a wooden spoon.

2

Roast the butternut squash: Preheat the oven to 450 °F and line a large baking tray with parchment paper. Spread the seasoned butternut squash slices onto the tray. Bake them in the oven for 10 minutes.

3

Season broccoli and cherry tomatoes: Add 8 oz broccoli, 8 oz cherry tomatoes, and 1 tbsp olive oil to the previous mixing bowl. Toss well.

4

Bake all the vegetables: After 10 minutes of baking the butternut squash, take the tray out of the oven. Push the squash to one side to make room for the broccoli and cherry tomatoes. Continue to bake the vegetables at 450 °F for another 7 minutes.

5

Season 22 oz sea bass fillets: With both hands, gently massage 1 tsp paprika, 1/2 tbsp lemon juice, 1/2 tsp salt, and 1/2 tsp pepper into the fillets before breading them.

6

Prepare the coating: Prepare 3 shallow dishes for the breadcrumbs, flour, and beaten eggs. Combine 1 3/4 cups plain panko breadcrumbs and 2 tbsp melted unsalted butter in one dish. Add 2 tbsp all-purpose flour to another one. Lightly beat 3 medium-sized eggs in the last dish.

7

Bread the seasoned fillets: Gently dip each fillet first in the flour, next in the eggs, then in the breadcrumbs, back to the eggs, and lastly in the breadcrumbs once more. Repeat the process for the rest of your fillets.

8

Bake the battered fillets: Remove the cooked vegetables from the oven and put them on a plate before placing the breaded fillets onto the baking tray. Cook them at 450 °F for 12 minutes.

9

Assemble the dish: Transfer the baked fillets and vegetables onto a serving plate. Sprinkle with some chopped parsley.

10

Enjoy.

Nutrition

Serving: 1 serving | Calories: 495kcal | Fat 18.6g | Saturated Fat 6.2g | Polyunsaturated Fat 3g | Monounsaturated Fat 9g | Cholesterol 222mg | Sodium 537mg | Potassium 1277mg | Carbohydrate 46g | Fiber 6g | Sugar 8g | Protein 37g | Vitamin A 16378IU | Vitamin C 97mg | Calcium 149mg | Iron 4mg