Craving for a “filet-o-fish”? Today’s sea bass burger recipe gives you not only a delicious treat but also a wonderful option for a hearty healthy meal. Whip it up in less than 30 minutes for tasty bites jam-packed with flavors!
Is Sea Bass Burger Healthy?
Yes, it is.
One burger contains a significant 31 grams of protein, thanks to the sea bass being our main ingredient. Sea bass is also listed among the 12 healthiest fish to eat, according to Healthline.
At the same time, one serving also provides you with a considerable amount of vitamins A and C, accounting for 27% and 15% of an average person’s recommended daily intake, respectively.
Moreover, we have kept the other important elements, such as the number of fats, sugars, and sodium, in careful moderation. One burger contains 8g saturated fats, 6g sugars, and less than 600mg salt. All of these figures follow our nutrition guidelines from the 2020 – 2025 Dietary Guidelines for Americans.
Last but not least, one hearty healthy burger such as this has less than 500 calories, a way more impressive number compared to that of a usual store-bought burger.
Ingredients for This Recipe
With its extra light and mild taste, sea bass is well-loved by many. Even if you are not a fish lover, you can easily enjoy this tasty delicate fish, with each bite of tender sea bass melting perfectly in your mouth.
For our burgers, it’s best to use fresh fillets for the ultimate taste and texture. Pick fillets that have been carefully prepared to save you time.
We simply marinate the sea bass fillets with salt, pepper, paprika, and olive oil, then coat them with layers of flour, eggs, and breadcrumbs mixed with butter for a gorgeous golden crust after frying.
The wonderful addition of fresh lettuce, tomatoes, red cabbages, and red onion brightens up the taste and gives our burger a mix of textures and a splash of color.
It’s the buns that make all the fun. For the best taste and texture, you want to choose buns that are both tender and sturdy so that they hold up well.
As for which type to go with, there are many options. We have classic whites, buttery Brioches, and delicious-looking sesame buns. And if you are health-conscious, whole wheat buns are a great alternative.
We mix together only 3 ingredients for the sauce: Japanese mayonnaise, ketchup, and plain Greek yogurt. As simple as that, this sauce is extra creamy and tasty and will take your sea bass burger to the next level.
What to Serve With Sea Bass Burger
For a more rounded eating experience, we recommend some fantastic sides to serve with our luscious sea bass burgers:
3 tbsp unsalted butter (room temperature or melted, divided)
1/4 tsp salt
1/2 tsp pepper
1/2 tsp paprika
1 fl oz water
2 tbsp parsley (chopped)
1 medium egg
2 tbsp all-purpose flour
1/2 cup plain panko breadcrumbs
2 tbsp Japanese mayonnaise
2 tbsp Heinz ketchup
1 tbsp plain Greek yogurt
1 tbsp olive oil
For the sea bass: If you buy packaged fresh fillets, then there is no need to wash them again. Just touch its flesh to see if there are any tiny leftover bones, then use a tweezer to pluck them out.
For the green lettuce: Roughly chop the lettuce, wash it clean, then spin dry in a colander or use a paper towel to pat dry.
For the cabbage: Rinse the cabbage and pat dry using a paper towel, then cut it in half. Keep cutting each half into halves again, then cut to remove the white stem off of the four quarters. Finally, slice each quarter into shreds.
Marinate the sea bass: Season 18 oz sea bass with 1/4 tsp salt, 1/2 tsp pepper, 1/2 tsp paprika, and 1 tbsp olive oil.
Mix the butter with breadcrumbs: Add 1/2 cup plain panko breadcrumbs and 1.5 tbsp unsalted butter to a small bowl, then mix well.
Mix the egg with water: Add 1 medium egg and 1 fl oz water to a small bowl, then stir to combine.
Coat the sea bass with flour, egg, and breadcrumbs: Coat each fillet in a thin layer of flour, then egg, and finally breadcrumbs.
Cook the sea bass: Place the fillets inside an air fryer and cook at 375 °F for 15 minutes.
Make the sauce: Add 2 tbsp Japanese mayonnaise, 2 tbsp Heinz ketchup, and 1 tbsp plain Greek yogurt to a small bowl, then stir to combine.
Halve and cook the burger buns: Cut each bun into halves, then spread a layer of butter on the cut surface of each half. (1.5 tbsp butter for all 4 buns) Next, air-fry the halves at 350 °F for 3 minutes.
Assemble the burger: Start with the bottom bun, add lettuce, shredded red cabbage, tomato slices, red onion, sea bass, sauce, parsley, and finally the top bun.
How to Make Sea Bass Burger
Amount Per Serving (1 serving)
Calories 483Calories from Fat 190
% Daily Value*
Saturated Fat 8g
Trans Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Vitamin A 1832IU
Vitamin C 12mg
* 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.
Great quick and easy meal, my 2 year old loved it!