Our sea bass salad recipe shows you that sea bass only needs a simple salad to make a great dish.
This salad features common vegetables like lettuce mix, cherry tomatoes, and red onions served with a classic honey mustard dressing. As the main ingredient, pan-seared sea bass is the center of attention with its flaky flesh and crispy skin.
Is Sea Bass Salad Healthy?
Yes, it is. We adjusted the ingredients to make sure that the nutritional content is within the limits of our nutrition guidelines.
In each serving, this salad contains only 212 calories and 1.6 g of saturated fat, making it a suitable option for a snack or a side dish.
We use moderate amounts of seasoning to keep the sodium and sugar levels at 252.4 mg and 7.4 g sugar, respectively.
Sea bass itself is a considerable source of protein, providing 21.8 g in each serving of this salad. Aside from protein, potassium and magnesium in sea bass also provide you with some health benefits like promoting heart, bone, and muscle health. Moreover, sea bass provides you with essential omega-3 fatty acids, which has been associated with positive developments of both physical (anticancer properties and brain health) and mental health.
Lettuce and cherry tomatoes contain antioxidants, which may play a role in supporting the immune system. These two are also rich in fiber, which promotes digestive health.
Ingredients for Sea Bass Salad
For the fish
We choose skin-on and boneless sea bass fillets and pan-sear them because it‘s fast and we get to enjoy the crispy skin with tender flesh.
We only season the fish with salt and pepper. Those two basic seasonings are more than enough for sea bass.
For the salad
The vegetable collection of this salad consists of well-known protagonists like lettuce, cherry tomatoes, and red onions.
These three vegetables are very different from each other yet they make a harmonious and diverse salad, hence their popularity.
For the dressing
We decided to go with a honey mustard dressing that has balsamic vinegar and lemon juice alongside the two aforementioned ingredients. It is a sweet, tangy, and versatile dressing that nicely complements sea bass.
Can I Eat Raw Sea Bass in Salad?
Yes, you can eat raw sea bass. Similar to other types of fish, you need to find fresh or flash frozen sea bass to ensure safety.
Raw fish goes well with salads that have a citrusy dressing. This can elevate the authentic flavor of raw fish letting you enjoy it to the fullest.
How to Store Leftovers
You should store the sea bass and vegetables separately.
The salad can last in the fridge for 3-5 days in airtight containers. Do not freeze salads because the vegetables will lose their texture.
Cooked sea bass will maintain its best condition for 1-2 days if refrigerated in airtight containers. Freezing will help extend that time to 2-3 months.
Check the sea bass fillets: Lay the fillets skin-side down on the cutting board. Use your fingers to feel the pin bones (if there are any). Press gently on the flesh and use tweezers to pull the bones out. Turn the fillets over and score the skin.
Wash lettuce mix: Discard any wilted or damaged leaves. Fill a bowl with cold water and soak the lettuce mix in it for a few minutes to remove dirt. Take it out and dry with a salad spinner.
Halve the cherry tomatoes: Wash the tomatoes gently under cold running water. Place them on the cutting board and slice each of them in half.
Slice the red onions: Wash them under running water. Slice off the stem and root. Cut the onions in half and peel away the skin. Slice the onion in half.
Chop the parsley: Wash under running water and remove the wilted parts. Bunch the parsley into a small mound on the cutting board and chop finely.
Make the dressing: Add 1 tbsp olive oil, 1 tbsp honey, 3 tbsp balsamic vinegar, 1/2 tsp traditional Dijon mustard, and 1/2 tbsp lemon juice. Mix well until combined.
Sear the sea bass: Sear for a total of 12 minutes. In a pan over medium heat, sear with the skin-side down first and sprinkle in 1/8 tsp salt and 1/4 tsp pepper.
Sear the other side: Once the skin-side has turned golden brown, flip the fillets over and continue searing the other side on medium-low heat and sprinkle in the rest 1/8 tsp salt and 1/4 tsp pepper.
Assemble the salad: Prepare a plate and add 4 oz lettuce mix, 4 oz cherry tomatoes, 1 oz red onion, sea bass, and 2 tbsp parsley.
Serve: Dress the salad and enjoy.
How to Make Sea Bass Salad
Amount Per Serving (1 serving)
Calories 212Calories from Fat 86
% Daily Value*
Saturated Fat 1.6g
Vitamin A 553IU
Vitamin C 11mg
* 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.
Sea bass salad had an incredible balance of ingredients between light and crunchy vegetables fixin's and succulent fish cooked to perfection.