Open menu
Healthy Recipes 101 LogoHealthy Recipes 101

Chef-tested, nutritionist-approved recipes to make healthy eating easy, tasty, and sustainable

Open main search
Go BackPrint

How to Make Blackened Sea Bass

Our blackened sea bass recipe is quick and easy to make: within 30 minutes, you will have a crispy smoky fish fillet and fragrant white rice mixed with fresh, sweet corn for a satisfying meal.
  • cook TIME 15 mins
  • prep TIME 15 mins
  • total TIME 30 mins
Course: Main CourseCuisine: American
Servings: 4 servings
Calories: 481 kcal
Author: Tuyet Pham, Luna Regina

Ingredients (14)

  • 24 oz skin-on boneless sea bass fillets
  • 2 tbsp olive oil divided
  • 1/2 tsp ground black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp cayenne
  • 1/4 tsp cumin
  • 1/2 tsp oregano
  • 1 tsp paprika
  • 3/4 tsp salt divided
  • 6 oz corn kernels
  • 3 1/2 cups cooked medium-grain rice from 1 3/4 cups uncooked
  • 1/4 cup scallions chopped
  • 1 tbsp lime juice
  • 2 tbsp parsley chopped

INSTRUCTIONS

Prep

1

For the sea bass: If you buy packaged fresh fillets, then there is no need to wash them again. Just touch the flesh to see if there are any tiny leftover bones, then use a tweezer to pluck them out.

2

For the rice: Place the rice into a large bowl, add clean water, then give the rice a gentle massage to remove any debris or excess starch. Change the water a few times until it becomes clear. Drain your rice and place it in a cooker. For 1 part rice, add 2 parts of water (you can adjust the amount of rice and water based on this ratio), then press cook.

3

Chop the scallions: Cut off the roots and the tops. Line them in a layer on a cutting board, then cut them in a back-and-forth motion to make tiny pieces.

Cook

1

Marinate the sea bass: Add 1/2 tsp ground black pepper, 1/2 tsp garlic powder, 1/2 tsp cayenne, 1/4 tsp cumin, 1/2 tsp oregano, 1 tsp paprika, and 1/2 tsp salt to 24 oz sea bass fillets. Rub well to coat both sides evenly.

2

Mix the rice: In a large mixing bowl, add 3 1/2 cups cooked medium-grain rice, 6 oz corn kernels, 1 tbsp lime juice, 1/4 tsp salt, and 1 tbsp olive oil. Toss well.

3

Cook the sea bass: Add 1 tbsp olive oil to a skillet over medium heat, then place the fillets skin side down and cook for 8 minutes. Flip to the other side and cook for 3 more minutes.

4

Garnish and serve: Transfer the fillets to serving plates with mixed rice. Sprinkle 2 tbsp chopped parsley and 1/4 cup chopped scallions on top.

Nutrition

Serving: 1 serving | Calories: 481kcal | Fat 11.5g | Saturated Fat 2.1g | Cholesterol 136mg | Sodium 560.8mg | Potassium 660mg | Carbohydrate 56g | Fiber 2g | Sugar 3g | Protein 36g | Vitamin A 823IU | Vitamin C 8mg | Calcium 47mg | Iron 5mg