Today’s sea bass with mango salsa recipe is a simple one. We bring together two elements that can be standalone dishes and put them on one plate.
Pan-seared sea bass with crispy skin and tender flesh is served next to a refreshing mango salsa featuring mangoes, tomatoes, and red onions.
This dish mixes the richness of fish with the sweet and sour taste of the fruity side; a brand new dynamic duo in the making.
How Healthy Is Sea Bass With Mango Salsa?
This dish is a suitable option for most weight loss diets. Each serving has 507 calories and 2 g of saturated fat.
Sea bass with mango salsa is an amazingly healthy option, as the two main components of this dish are full of the macro and micronutrients your body needs.
Sea bass is a great source of protein and omega-3 fatty acids. Protein promotes bone and muscle health, while omega-3 fatty acids have been associated with positive developments in heart, eye, and brain health.
For the fish: You can’t go wrong with pan-seared sea bass. It is quick, delicious, and packs a ton of flavors. The contrast between crispy skin and tender flesh is incredibly satisfying.
Salt and pepper are the only two condiments we use to season it as we didn’t want to overpower the sea bass.
For the salsa:This variation of salsa does not involve cooking. It somewhat resembles pico de gallo, where the ingredients are cubed or diced and then mixed.
Mangoes, tomatoes, and red onions are the three main vegetables of the salsa. We add cilantro, olive oil, salt, pepper, chili powder, lemon juice, and garlic to make it more diverse.
Others: The fish and salsa are served alongside cooked white rice. Lastly, we sprinkle some parsley on top of the dish as a garnish.
Tips for Cooking Sea Bass With Mango Salsa
How do you make sea bass skin crispy?
There are some things you should do to ensure sea bass skin is crispy.
Firstly, before cooking, pat the fish dry with thick paper towels. Secondly, when searing, don’t add too much oil and make sure the pan is hot before adding the fish.
How can you customize mango salsa?
This mango salsa is highly customizable, which allows you to add your favorite ingredients. We recommend cucumbers, bell peppers, avocados, and whatever else you fancy.
You can add some heat and extra excitement to the dish by including jalapeño peppers or hotter varieties like serrano or habanero.
How to Store and Reheat Leftovers
Cooked sea bass
Cooked sea bass should be stored in airtight containers or wrapped tightly in foil or plastic wrap. Sea bass can last in the fridge for 3-4 days and in the freezer for up to 3 months.
You can reheat sea bass on a skillet over low heat until warmed through or cook in a microwave and check every 30 seconds.
Mango salsa can last in the fridge for up to 5 days in an airtight container.
It can also be kept in the freezer for up to 2 months. Move the salsa to the fridge to thaw overnight before serving.
Side Dishes for Sea Bass With Mango Salsa
This main course makes a filling meal with sea bass, rice, and salsa. Here are some light salad options to accompany this dish on the dining table:
Check the sea bass fillets: Check for any remaining pin bones and take them out with tweezers.
Cube the mangoes: Slice off the mango flesh around the pit. Cut a grid on the big pieces. Hold the edges and flip them so the grid is protruding. Slice off the mango cubes. For the small pieces, use your knife to peel the skin and cut them into cubes.
Dice the tomatoes: Cut the tomatoes into slices. Cut the slices into strips then cut the strips crosswise to dice.
Dice the red onions: Cut the onions in half. Make vertical cuts on the onion half and keep the root intact. Slice horizontally to make a crosshatch pattern. Slice downwards to dice.
Cook the rice: Cook rice using a pot, the microwave, an Instant Pot, or a rice cooker.
Mince the garlic. Finely chop the coriander. Finely chop the parsley.
Mix the salsa: Combine 16 oz mangoes with 1/4 tsp pepper, 1 tbsp olive oil, 1/4 cup coriander, 1 oz red onion, 1/2 tsp salt, 1/4 tsp chili powder, 1 tbsp lime juice, 6 oz tomatoes, and 1 tbsp garlic.
Sear the sea bass: Place a pan over medium heat until hot. Sear 22 oz sea bass fillets skin-side down for 7 minutes.
Season the sea bass: Season both sides of the sea bass fillets with 1/4 tsp salt and 1/4 tsp pepper. While one side cooks, season the top with salt and pepper, then repeat when flipped.
Flip the sea bass: Flip the sea bass fillets and sear the flesh side for another 3 minutes. Remove from the heat.
Garnish: Evenly divide the sea bass, mango salsa, and 3 1/2 cups of rice between 4 servings. Sprinkle with 2 tbsp parsley.
Serve and enjoy.
How to Make Sea Bass With Mango Salsa
Amount Per Serving (1 serving)
Calories 507Calories from Fat 99
% Daily Value*
Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Vitamin A 2011IU
Vitamin C 52mg
* 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.
The sea bass with mango salsa recipe is a perfect blend of sweet and savory flavors.