Today’s poached sea bass recipe is an ideal recommendation for new home cooks. All it takes to whip up this incredible dish is one pot, fresh sea bass, your favorite aromatics, and a poaching liquid of your choice.
This dish is as flavorsome as it is simple, making it an excellent option for a cozy family dinner.
Is Poached Sea Bass Healthy?
Yes, our poached sea bass is healthy.
We carefully choose the ingredients to make sure that the dish adheres to our nutrition guidelines. This main course contains 500 calories, 4.6 g of saturated fat, and 544 mg sodium per serving, which are moderate numbers and within the limits of the guidelines.
Thanks to the sea bass, each serving contains 36.5 g of protein, which is known to promote bone and muscle health.
Aside from protein, sea bass is also an excellent source of omega-3 fatty acids. Studies have found that omega-3 fatty acids have potential anticancer properties and may have positive effects on mental health.
Main Ingredients
- Sea bass: Sea bass fillets are known for their tender and flaky texture and by poaching them, we are taking that to another level: The flesh melts in your mouth and the skin is more flavorful than ever.
- Vegetables: The aromatics—celery and onions—not only complement the flavor profile of the fish but also give it even more diverse layers of flavor. Moreover, these two fragrant vegetables combined with tomatoes and black olives create a delightful flavor base for the dish. And it doesn’t stop there; the flavor exchange goes both ways with the natural taste of sea bass also seeping into the vegetables, making them richer.
- Seasoning: We use an array of seasoning to elevate the dish: salt, pepper, pepper flakes, dried oregano, paprika, and cilantro. This assortment of spices includes all kinds of flavors and makes this homey dish more luscious.
- Poaching liquid: White wine and melted butter make up the poaching liquid. The wine adds flavor to the fish and butter gives it a satisfying texture.
- Others: We serve the fish and vegetables with white rice and garnish them with parsley.
Can You Poach Fish in Milk?
Yes, you can. Poaching fish in milk will give you a uniquely creamy dish. Thanks to the high-fat content, milk helps draw out the essence of the aromatics you cook with the fish.
Sea bass will benefit greatly from milk. It will absorb the taste of the vegetables surrounding it and the creaminess of the milk. The overall flavors will be more intense and vibrant.
What Liquids Can Be Used for Poaching?
Aside from white wine and butter, which we use in this recipe, there are more liquid options when it comes to poaching.
Similar to butter, poaching in olive oil will also produce tender fish. If you’re looking for a lower-calorie and lighter option, broth is also a suitable choice.
For a more exotic and Asian-inspired dish, coconut milk is an interesting option for you to try.
How to Store and Reheat the Leftovers
Poached sea bass should last for 3 days in the fridge and up to 4 months in the freezer. Transfer the leftovers to an airtight container before storing them.
To reheat, place the fish in a lined baking tray and cover it with foil to lock in the moisture. Cook in a 275 °F oven until warm.
Side Dishes
These are the side dishes that we love to serve alongside this beautiful main course. Give them a try and see what you think.
How to Make Poached Sea Bass
Today's poached sea bass recipe shows you how to make a convenient yet flavorsome sea bass dish with white wine and fresh vegetables.
- cook TIME 20 mins
- prep TIME 15 mins
- total TIME 35 mins
- COURSE Main Course
- CUISINE Global
- SERVINGS servings
- CALORIES 500 kcal
INGREDIENTS
- 24 oz skin-on boneless sea bass fillets
- 8 oz tomatoes (sliced)
- 4 oz onion (sliced)
- 4 oz celery (sliced)
- 2 oz black olives (halved)
- 3 1/2 cup cooked medium-grain rice (from 1 3/4 cups uncooked)
- 1/2 cup white wine
- 2 tbsp unsalted butter
- 1 tsp dried oregano
- 1/2 tsp paprika
- 1/2 tsp pepper flakes
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/4 cup cilantro (chopped)
- 2 tbsp parsley (finely chopped)
INSTRUCTIONS
Prep
Check the sea bass fillets: Check and pull out the pin bones in the fillets with tweezers.
Slice the tomatoes: Cut the tomatoes into thin round slices.
Slice the onions: Cut the onions in half and peel the skin. Make vertical cuts but keep the root intact. Slice off the root and discard.
Chop the celery: Slice off the leafy green part and chop the celery.
Halve the black olives
Cook the rice: Cook with a pot, rice cooker, microwave, or Instant Pot.
Chop the cilantro
Finely chop the parsley
Cook
Add the vegetables: Add 8 oz tomatoes, 4 oz celery, 4 oz onions, and 2 oz black olives to the pot. Pour in 1/2 cup white wine.
Add the fish: Add 24 oz sea bass fillets skin-side up.
Add the butter: Divide 2 tbsp unsalted butter into 4 portions and place them on the sea bass fillets.
Add the seasoning: Season the fish and vegetables with 1/2 tsp salt, 1/2 tsp pepper, 1/2 tsp pepper flakes, 1 tsp dried oregano, 1/2 tsp paprika, and 1/4 cup cilantro.
Cover and cook: Cover the pot with a lid and bring it to a boil over medium heat. Turn it down to low heat and cook for 15 minutes.
Garnish and serve: Sprinkle with 2 tbsp parsley. Divide 3 1/2 cups of cooked rice into 4 servings and serve with the fish and vegetables. Enjoy.
NUTRITION
Tuyet Pham
Head Chef, Culinary Consultant
Luna Regina
Writer, Author
Natalie Butler, RD, LD
Nutrition Reviewer