Blackened Sea Bass Recipe

Dearest sea bass fans, if you’re looking for a great-tasting, fancy-looking dish with this tasty fish on the plate, then look no further. Today’s blackened sea bass recipe is going to turn your white flaky fillet into a delicious smoky delight, ready in just 30 minutes.

Our secret weapon? The fantastic blackening method; perfect for a firm fish like sea bass. Come on, let’s dive into it.

What Is the Blackening Method?

Let’s make it clear that blackening food is completely different than burning it. What a relief, right? It is a specific cooking technique associated with Cajun cuisine, used to prepare firm meat and seafood, including fish.

It is the layer of spices and herbs coating the fish/meat that helps form a gorgeous golden-brown crust with blackened bits when frying.

Save

What Is In Blackened Seasoning?

Like we mentioned earlier, the spice mix is essential for blackening fish. Some most common ingredients included are salt, garlic powder, onion powder, thyme, paprika, and oregano.

You can also use Cajun or Creole seasoning, or make your own spice blend to adjust the amount of each ingredient to best suit your taste buds.

Is Blackened Sea Bass Healthy?

Yes, it is. Our blackened sea bass is a wonderful high-protein, low-fat healthy meal option.

With sea bass being our main ingredient, one serving provides an impressive 36 grams of protein for a fulfilling main dish.

Plus, the amount of saturated fats is just around 2 grams per serving, which is fantastic news for those seeking a lean source of food.

Lastly, you might have some concerns when you see blackened bits on the skin; rest assured, however, that those are from the seasonings and not harmful burnt pieces of the fish itself.

Ingredients You'll Need

Save

• For the Sea Bass

It’s important that you choose fresh and firm fish fillets as they react best to the effects of blackening.

For the seasonings, we use a spice mix of ground black pepper, garlic powder, cayenne, cumin, oregano, paprika, and salt to marinate the sea bass fillets, giving them a savory, slightly spicy, and pungent taste.

When cooking, instead of using butter like many other recipes, we use cold-pressed, extra virgin olive oil to give it a nutritious profile.

• For the Mixed Rice

We mix together cooked medium-grain white rice, corn kernels, lime juice, salt, and olive oil. This is for adding extra carbs to the dish, making it more fulfilling, as well as toning down the pungent savory flavor of the blackened fish.

• For the Topping

A sprinkling of chopped parsley and scallions on top of the fish and the rice gives our dish a pop of color and flavor.

Tips for Making

The heat and timing are extra important. If the heat is too high, your sea bass will likely be burnt instead of blackened. So set the temperature from low to medium and make sure to keep an eye on your sea bass during the entire frying time.

Save

What to Serve with

Here are some recommended side dishes to pair with our crispy savory blackened sea bass:

• Vegetable Dip Recipe
• Pickled Cauliflower Recipe
• Spinach Salad Recipe
• Coleslaw Recipe

How to Make Blackened Sea Bass

5 from 2 votes

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.

Pin Print

• cook TIME 15 mins
• prep TIME 15 mins
• total TIME 30 mins

• COURSE Main Course
• CUISINE American
• SERVINGS
  4

  servings
• CALORIES 481 kcal

INGREDIENTS

1x2x3x

• 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

Image 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

Nutrition Facts

How to Make Blackened Sea Bass

Amount Per Serving (1 serving)

Calories 481Calories from Fat 104

% Daily Value*

Fat 11.5g

18%

Saturated Fat 2.1g

13%

Cholesterol 136mg

45%

Sodium 560.8mg

24%

Potassium 660mg

19%

Carbohydrate 56g

19%

Fiber 2g

8%

Sugar 3g

3%

Protein 36g

72%

Vitamin A 823IU

16%

Vitamin C 8mg

10%

Calcium 47mg

5%

Iron 5mg

28%

* Percent Daily Values are based on a 2000 calorie diet.

Keywords: blackened sea bass, blackened sea bass recipe, How to make blackened sea bass