Pan-Fried Sea Bass Recipe

Today we are introducing an appealing option for a fish main course, a pan-fried sea bass recipe.

We pair fresh sea bass fillets with creamy and cheesy mashed potatoes and place them alongside green peas and cherry tomatoes. All the components work together harmoniously to give you an incredible experience with every bite.

Is Pan-Fried Sea Bass Healthy?

Yes. Each serving of this dish contains 502 calories and 8.5 g of saturated fat. These numbers are within reasonable limits and can be a part of a healthy eating pattern despite being a pan-fried dish containing high-calorie ingredients like heavy cream and milk.

Adjusting the seasoning and using fresh ingredients limit the level of sodium to 546.2 mg per serving.

This dish also provides you with 41 g of protein, mostly thanks to the main ingredient, sea bass.

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Aside from protein, sea bass contains multiple nutrients, including potassium and magnesium, which promote heart, bone, and muscle health while playing a role in aiding in the prevention of diseases such as diabetes or asthma.

The supporting cast includes potatoes, which offer a variety of health benefits of their own such as supporting the digestive system, aiding in lowering blood pressure and blood sugars.

Ingredients for This Recipe

• Sea bass

Pan-fried sea bass offers two contrasting textures. The outside is charred and packs a ton of flavor, especially on the skin. The flesh, however, is flaky, tender, and melts in your mouth.

Sea bass has a natural sweetness, much like other types of fish. However, we want to amplify that taste with some seasonings.

• Seasoning

The seasoning is made of lemon juice, Cajun seasoning, paprika, pepper, and salt. This blend offers all the flavors to complement the fish: saltiness, sourness, and spiciness.

• Vegetables

Cherry tomatoes and peas are served alongside sea bass in this dish. These two are opposites in terms of texture. Tomatoes are soft and juicy, while green peas are on the starchy side. Flavor-wise, their signature underlying sweetness dominates.

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• Sauce

Mashed potatoes play the role of a sauce in this dish. Potatoes already have a wholesome texture and flavor but when combined with heavy cream and milk, they get a thicker and smoother consistency.

The combination of sea bass and mashed potatoes gives a very satisfying mouthfeel.

How Do You Know When Sea Bass Is Done?

There are a few ways for you to check if sea bass is cooked.

Checking the appearance of the fish is a good indication. Cooked sea bass is flaky when you press it gently with a knife or chopstick and the color of the flesh should have turned opaque.

Cooking time is also something to note, but you shouldn’t rely solely on it to decide if your fish is cooked perfectly. It ranges from 4-7 minutes depending on the thickness of the fillets.

The best way to know if your fish is cooked is by checking its internal temperature. According to the USDA, fish is cooked perfectly and safe to eat at 145 °F.

How to Store and Reheat the Leftovers

Transfer the leftovers to an airtight container or wrap them tightly with aluminum foil or plastic wrap. Doing so will help the leftovers last for 3-4 days in the refrigerator.

Freezing this dish using freezer bags will extend its shelf life to up to 3 months.

We suggest reheating the sea bass in a skillet on low heat until warm. A microwave is also an option. Use a microwave-safe container and heat in 30 seconds increments until warm.

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What to Serve With

Check out some of our favorite side dishes that accompany this dish nicely.

• Antipasto Salad Recipe
• Panzanella Salad Recipe
• Lyonnaise Salad Recipe
• Kale Salad Recipe
• Instant Pot Ratatouille Recipe
• Spinach Salad Recipe

How to Make Pan-Fried Sea Bass

5 from 1 vote

Our pan-fried sea bass recipe shows you how to make a flavorful main dish with tender fish alongside creamy mashed potatoes.

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• cook TIME 20 mins
• prep TIME 10 mins
• total TIME 30 mins

• COURSE Main Course
• CUISINE Global
• SERVINGS
  4

  servings
• CALORIES 502 kcal

INGREDIENTS

1x2x3x

• 26 oz skin-on boneless sea bass fillets
• 6 oz cherry tomatoes (whole)
• 4 oz frozen peas
• 24 oz potatoes (cut in wedges)
• 2 tbsp heavy cream
• 2 tbsp unsalted butter
• 1 cup milk
• 2 tbsp olive oil (divided)
• 2 tbsp parsley
• 1/2 tbsp lemon juice
• 1/2 tsp Cajun seasoning
• 1/2 tsp paprika
• 1/2 tsp pepper
• 1/2 tsp salt (divided)

INSTRUCTIONS

Prep

1

Sea bass:

- Check for pin bones by laying the fillets on a flat surface and running your fingers down lengthwise. If there are pin bones, you should feel their tips.

- Use tweezers and press gently on the fillet to see the pin bones and take them out.

- Score the skin diagonally three or four times.

2

Potatoes:

- Wash the potatoes under running cold water to remove any dirt, and pay close attention to the eyes. Rinse multiple times if needed.

- Peel using a potato peeler. Start from the end nearer to you and peel away in one motion. Rotate the potato as you work around it. Remove the potato eyes for presentation.

- Cut the potatoes into small wedges.

3

Green peas: Put the frozen peas into a sieve and run them over cold water until defrosted. Cold water defrosts the peas without cooking them.

4

Cherry tomatoes: Wash cherry tomatoes under cold running water and scrub gently with your hands.

5

Parsley: Wash carefully under running water and bunch into a small mound on a cutting board. Chop finely with a knife.

Cook

1

Transfer 24 oz potatoes to a microwave-safe dish and cook for 10 minutes

2

Meanwhile, rub 26 oz sea bass fillets with the seasoning: 1/2 tsp pepper, 1/2 tbsp lemon juice, 1/4 salt, 1/2 tsp paprika, 1/2 tsp Cajun seasoning, and 1 tbsp olive oil.

3

Place a pan on medium heat until very hot and add 1 tbsp olive oil. Sear the fish skin-side down for 5 minutes. Flip the fish and cook on the other side for another 3 minutes.

4

Sauté 6 oz cherry tomatoes in the same pan for an additional 2 minutes.

5

Take the potatoes out of the microwave. Bring the mixture of potatoes, 2 tbsp heavy cream, 2 tbsp unsalted butter, 1 cup of milk, and 1/4 tsp salt to a boil. Lower the heat and cook for 5 more minutes.

6

Mash the potato mixture.

7

Start plating with mashed potatoes, sea bass, cherry tomatoes, and 4 oz defrosted frozen peas.

8

Sprinkle with parsley and enjoy.

NUTRITION

Nutrition Facts

How to Make Pan-Fried Sea Bass

Amount Per Serving (1 serving)

Calories 502Calories from Fat 198

% Daily Value*

Fat 22g

34%

Saturated Fat 8.5g

53%

Polyunsaturated Fat 3g

Monounsaturated Fat 9g

Cholesterol 178mg

59%

Sodium 550mg

24%

Potassium 1423mg

41%

Carbohydrate 36g

12%

Fiber 6g

25%

Sugar 8g

9%

Protein 40g

80%

Vitamin A 1363IU

27%

Vitamin C 34mg

41%

Calcium 140mg

14%

Iron 3mg

17%

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

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