If you’re looking to clear out your fridge and freezer, give this sea bass fried rice recipe a try.
This recipe shows you an excellent way to make a hearty meal with common ingredients and elevate them with flaky sea bass.
This dish pairs appetizing pan-seared sea bass with a good old-fashioned Asian comfort food, fried rice. The rice is accompanied by three colorful vegetables (peas, carrots, and corn) and mixed with eggs and Asian seasoning.
Is Sea Bass Fried Rice Healthy?
Yes, this sea bass fried rice is healthy.
Each serving of this main course contains 491 calories, 3.3 g of saturated fat, and 571 mg sodium. We carefully select our ingredients, especially the seasoning to make sure that the nutrition facts are within the limits of our nutrition guidelines.
Sea bass is packed with beneficial nutrients like omega-3 fatty acids and minerals such as potassium and magnesium. The combination of these nutrients may support heart, brain, bone, and muscle health. Aside from physical health, omega-3 fatty acids have also been linked to positive mental health developments.
One of the carrot’s most outstanding health benefits is promoting eye health, thanks to its high vitamin A content.
Sea bass, corn, and peas combine for 40.2 g of protein, which promotes bone and muscle health.
Ingredients for Sea Bass Fried Rice
Pan-seared sea bass is our choice for many reasons. Pan-searing is a quick method and you get to enjoy sea bass at its best. The rich and crispy skin on top of flaky and juicy flesh is what makes sea bass a delicacy.
We lightly season the sea bass with salt and pepper to give the fish a bit more flavor.
We mix the rice with whisked eggs. The eggs don’t just simply add more flavor and color to the rice, they also provide a coating to lock in the moisture and prevent the rice from sticking to the pan.
Corn, peas, and carrots make up the multicolored vegetable trio of fried rice. For aesthetic reasons, we dice the carrots to maintain the uniform look of this trio.
With every spoonful of fried rice, you can experience the starchiness of peas and the crunchiness of corn and carrots.
Brown sugar, soy sauce, salt, pepper, and paprika bring about the Asian flavor profile of fried rice. In addition to elevating the taste, these seasonings also add delightful color to the rice.
What Kind of Rice to Use for Fried Rice
We mentioned this dish being a popular fridge-clearing dish above because there is a common idea that day-old rice is perfect for frying. Storing rice in the fridge will make it dry and difficult to clump together.
However, you don’t have to cook rice a day in advance for this recipe. After the rice is cooked, you should let it steam for a while and then fluff the rice using a fork.
We use medium-grain rice because it is the most balanced one. Small-grain rice (sushi rice) has a lot of starch, so it will become gummy. And long-grain rice has less starch, so they are dryer than medium-grain.
How to Store and Reheat Leftovers
Store pan-seared sea bass in airtight containers or wrap them tightly in foil or plastic wrap. They should last for 3-4 days in the fridge and up to 3 months in the freezer.
Reheat sea bass on a skillet over low heat or use the microwave. Set the microwave to low power and cook in 30-second increments to avoid drying the fish.
Fried rice should maintain its best condition for 5-7 days in the fridge and up to 6 months in the freezer.
What to Serve With Sea Bass Fried Rice
Check out some of our favorite side dishes to serve alongside this beautiful main course.
2 cups cooked medium-grain rice (from 1 cup uncooked)
4 oz carrots (diced)
4 oz frozen peas
4 oz corn
2 medium eggs (whisked)
3 tbsp olive oil
2 oz onions (minced)
1 tbsp garlic (minced)
1/2 tbsp reduced-sodium soy sauce
1 tsp brown sugar
1 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1/4 cup scallions (finely chopped)
Check the sea bass fillets: Check for pin bones in the fillets and remove them with tweezers.
Separate the bok choy leaves: Slice off the root and separate the leaves from the bulb.
Cook the rice: Use a pot, an Instant Pot, the microwave, or a rice cooker to cook the rice.
Dice the carrots: Slice off the top and cut the carrots into big pieces. Cut the pieces into strips. Cut the strips crosswise into small dice.
Get the corn kernels: Use your knife and cut lengthwise along the cob to get the kernels.
Crack and whisk the eggs
Mince the garlic, onions. Finely chop the scallions
Boil the bok choy: Bring a pot of water to a boil. Add 8 oz bok choy and cook for 2 minutes. Remove from the pot and let it dry.
Sear the sea bass: Place a pan over medium heat until hot. Add 1 tbsp olive oil and sear 24 oz sea bass fillets skin-side down for 7 minutes. Flip the fish and sear for another 3 minutes. Season both sides with 1/4 tsp salt and 1/4 tsp pepper. Remove from the pan when done.
Mix the rice and eggs: Mix 2 medium whisked eggs thoroughly with 2 cups cooked medium-grain rice. Make sure there are no clumps.
Caramelize the garlic and onions: Add 1 tbsp olive oil then stir 2 oz onions and 1 tbsp garlic for 1 minute.
Stir-fry the vegetables: Add 4 oz corn, 4 oz carrots, and 4 oz peas. Stir for 2 minutes.
Stir in the rice and seasoning: Add the rice, 1/4 tsp pepper, 1/4 tsp salt, 1 tsp paprika, 1/2 tbsp soy sauce, and 1 tsp brown sugar. Stir for another 7 minutes.
Plate and garnish: Plate the sea bass and rice. Sprinkle with 1/4 cup scallions. Enjoy.
How to Make Sea Bass Fried Rice
Amount Per Serving (1 serving)
Calories 489Calories from Fat 153
% Daily Value*
Saturated Fat 3.3g
Vitamin A 8489IU
Vitamin C 37mg
* 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.
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.
I made the sea bass and it was delicious! The flavors blended together so nicely and the sea bass added a great contrast in texture. It was a definite hit with my family.