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.
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
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.
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.
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.
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 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.
What to Serve With Pan-Fried Sea Bass
Check out some of our favorite side dishes that accompany this dish nicely.
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.
Cherry tomatoes: Wash cherry tomatoes under cold running water and scrub gently with your hands.
Parsley: Wash carefully under running water and bunch into a small mound on a cutting board. Chop finely with a knife.
Transfer 24 oz potatoes to a microwave-safe dish and cook for 10 minutes
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.
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.
Sauté 6 oz cherry tomatoes in the same pan for an additional 2 minutes.
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.
Mash the potato mixture.
Start plating with mashed potatoes, sea bass, cherry tomatoes, and 4 oz defrosted frozen peas.
Sprinkle with parsley and enjoy.
How to Make Pan-Fried Sea Bass
Amount Per Serving (1 serving)
Calories 502Calories from Fat 198
% Daily Value*
Saturated Fat 8.5g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Vitamin A 1363IU
Vitamin C 34mg
* Percent Daily Values are based on a 2000 calorie diet.
Keywords: how to make pan-fried sea bass, pan-fried sea bass, pan-fried sea bass recipe, sea bass pan fry
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.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.