Parmesan-Crusted Sea Bass Recipe

Packed with vibrant flavors and wonderful textures, this parmesan-crusted sea bass recipe is just the ticket for a high-quality dinner. It features golden fish with tender flesh encrusted in a crispy and cheesy exterior, served with a colorful side of roasted veggies.

As sophisticated as it looks and sounds, this dish is made with simple cooking methods. Just prepare the ingredients and leave most of the hard work to the oven. Everything comes together in less than an hour, giving you a restaurant-worthy dish with unparalleled homemade beauty.

Is Parmesan-Crusted Sea Bass Healthy?

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You’ll be glad to know that this dish is as nutritious as it is delicious. 

With careful calculations of the ingredient portions, each serving contains approximately 466 calories, 7.3 g saturated fat, and 543 mg sodium. Additionally, this dish is also chock full of vitamins A and C and protein.

The protein comes primarily from the sea bass. This white fish is also loaded with EPA and DHA—omega-3 fatty acids that may have numerous cardiovascular benefits.

On the side, we have nutrient-dense veggies like potatoes, broccoli, and butternut squash. They help to add a decent amount of fiber, vitamins A, C, and B6, and minerals like calcium, potassium, magnesium, and selenium.

Ingredients You Will Need

Here’s what you’ll need to put together this parmesan-crusted sea bass:

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• Sea Bass: This fish has a subtle sweetness that anyone can enjoy, especially those who normally don’t like overwhelmingly “fishy” seafood. Its flesh is tender, buttery soft, and flakes into medium pieces—similar to haddock and cod. We went with sea bass fillets to keep the preparation process quick and easy. You can also buy a whole fish, although it might require quite a few extra steps.
• Parmesan Cheese: As the name suggests, the sea bass is crusted with a batter made of parmesan cheese, butter, and panko crumbs. The cheese coats the fish with layers of nutty and tangy notes that melt right into the fish’s mellow flavors, creating a unique first impression that instantly draws you in.
• Breadcrumbs: One of the dish’s highlights is the texture contrast between the tender sea bass and crispy breadcrumbs. We went with panko, which are lighter in texture than regular crumbs, making the dish feel less heavy. Even so, they still have a distinct crispiness and flakiness that crumbles in the mouth with every bite.
• Egg and Flour: Before coating it with the breadcrumbs, we dredged the fish over the flour, then gave it an egg wash. Since the fish is already slightly moist, the flour will easily stick to it and help the egg to coat the fish without slipping off. Together, they create a sticky base for the breadcrumbs to adhere to the meat.
• Vegetables: To make the dish more filling, we served the sea bass with broccoli, butternut squash, and potatoes. They all have a sweet undertone that pairs incredibly well with the sea bass’s delicate taste.
• Seasonings: Keeping the focus on the natural flavors of the fish and the cheese, we only used salt, pepper, and garlic powder for seasoning.

How to Store and Reheat the Leftovers

When kept in airtight containers in the fridge, this dish should last for around 2 or 3 days. You should keep the veggies and the fish separate so they don’t affect each other’s tastes and textures.

As for reheating, preheat the oven to 425 °F and bake the dish for around 5-7 minutes. Loosely cover the container with aluminum foil to keep the food from drying out.

What to Serve With

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This dish already comes with a filling side of vegetables, so if you want to add a side dish to make a complete meal, we suggest keeping it light and simple. Here are a few of our recommendations:

• Spinach Salad Recipe
• Orange Salad Recipe
• Salad Mix Recipe
• Lettuce Salad Recipe

How to Make Parmesan-Crusted Sea Bass

5 from 2 votes

Packed with vibrant flavors and wonderful textures, this parmesan-crusted sea bass recipe is exactly what you need for a restaurant-worthy dinner. It features golden fish with tender flesh crusted in a crispy and cheesy exterior, served with a colorful side of veggies.

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• cook TIME 40 mins
• prep TIME 10 mins
• total TIME 50 mins

• COURSE Main Course
• CUISINE American
• SERVINGS
  4

  servings
• CALORIES 466 kcal

INGREDIENTS

1x2x3x

• 24 oz sea bass fillets (skin-on)
• 0.5 oz shredded parmesan cheese
• 3/4 cup plain panko breadcrumbs
• 18 oz potatoes (cut into large cubes)
• 8 oz broccoli (florets separated)
• 10 oz butternut squash (cut into large cubes)
• 2 tbsp parsley (chopped)
• 2 tbsp all-purpose flour
• 1 medium egg
• 3 tbsp unsalted butter
• 1/2 tbsp lime juice
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp garlic powder

INSTRUCTIONS

Prep:

1

Prepare the Fish: Pat the fish dry then descale and remove hidden pin bones if needed.

2

Slice the Potatoes: Peel the skin, cut the potato in half lengthwise then cut each half into fourths.

3

Prepare the Broccoli: Cut the broccoli in half lengthwise then cut off the individual florets.

4

Cut the Squash: Use a peeler to remove the outer skin, then crosswise cut the squash in half. Lengthwise halve each half again, then use a spoon to remove the seeds and strings.

5

Chop the Parsley: Remove the stems then bunch the parsley leaves together and thinly slice. Move the knife in a rocking motion over the sliced pile a few times, until it is finely chopped.

Cook:

1

Season the Fish: Add 1/2 tbsp lime juice, 1/2 tsp salt, 1/2 tsp pepper, and 1/2 tsp garlic powder to 24 oz sea bass fillets. Dry rub all over the surface to evenly distribute the seasonings.

2

Microwave the Squash and Potatoes: In a microwave-safe bowl, put 10 oz butternut squash and 18 oz potatoes, cover with a plastic wrap then microwave at full power for 7 minutes.

3

Roast the Veggies: On a baking sheet lined with parchment paper, spread the microwaved squash, potatoes, and 8 oz broccoli. Place in the middle rack and roast at 450 °F for 15 minutes.

4

Make the Batter: In a plate or bowl, add 3/4 cup plain panko breadcrumbs then add 0.5 oz shredded parmesan cheese, 2 tbsp parsley, and 3 tbsp unsalted butter then mix until well-combined.

5

Dredge the Sea Bass: Dredge the seasoned fish over 2 tbsp all-purpose flour.

6

Egg Wash the Fish: Add the flour-covered fish into a bowl or plate with 1 medium egg and flip over once or twice to thoroughly cover the sides with the egg.

7

Cover the Fish With the Batter: Repeat the same motions with the pre-mixed breadcrumb and cheese batter.

8

Roast the Sea Bass: Line the baking sheet with parchment paper and put the crusted sea bass on. Place the sheet in the middle rack and roast at 425 °F for 15 minutes.

9

Serve: Remove the fish from the oven, transfer onto the serving plates along with the vegetables, and serve hot.

NUTRITION

Nutrition Facts

How to Make Parmesan-Crusted Sea Bass

Amount Per Serving (1 serving)

Calories 466Calories from Fat 131

% Daily Value*

Fat 14.5g

22%

Saturated Fat 7.3g

46%

Polyunsaturated Fat 2g

Monounsaturated Fat 4g

Cholesterol 202mg

67%

Sodium 543mg

24%

Potassium 1430mg

41%

Carbohydrate 44g

15%

Fiber 7g

29%

Sugar 5g

6%

Protein 39g

78%

Vitamin A 8289IU

166%

Vitamin C 80mg

97%

Calcium 156mg

16%

Iron 4mg

22%

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

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