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.
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 for Blackened Sea Bass
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 to Make Blackened Sea Bass
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.
What to Serve with Blackened Sea Bass
Here are some recommended side dishes to pair with our crispy savory blackened sea bass:
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.
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.
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.
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 the sea bass fillets. Rub well to coat both sides evenly.
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.
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.
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.
How to Make Blackened Sea Bass
Amount Per Serving (1 serving)
Calories 481Calories from Fat 104
% Daily Value*
Saturated Fat 2.1g
Vitamin A 823IU
Vitamin C 8mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
SaVanna Shoemaker is a registered dietitian and freelance health and wellness writer. She’s passionate about whole food-based eating and holistic nutrition, and uses her platform to help people embrace real food and reduce their sugar and processed food intake. Her work has appeared on Healthline, Greatist, Livestrong, Verywell Health, and more. In her free time, she enjoys gardening, reading, cooking, and weight lifting.
This is a perfect spring dish. Quick, easy and nice flavor.
The blackened sea bass is a true culinary delight! The spices perfectly complement the tender and flaky fish.