Black Sea Bass: Pan-Seared Perfection

Pan-seared black sea bass is a simple, healthy, and delicious dish that can be prepared in under 20 minutes. It is a versatile recipe that can be made with various cuts of fish, including fillets, steaks, or whole fish. The fish is typically seasoned with salt and pepper, and sometimes breaded with panko breadcrumbs and parmesan cheese before being pan-seared to perfection. The result is a mild-tasting, flaky, and tender fish with a crispy golden crust. It is often served with a light sauce, such as a shallot butter sauce or lemon garlic herb sauce, and paired with sides like mashed potatoes, roasted vegetables, or a simple side salad.

Pan-seared black sea bass cooking instructions

Ingredients

• 8 oz black sea bass, cut into 2 fillets
• 1/4 cup + 2 tablespoons olive oil
• 1 cup panko breadcrumbs (or regular breadcrumbs)
• 1/4 cup Parmesan cheese
• 1/4 teaspoon garlic powder
• 1/2 teaspoon dried parsley
• 1/2 teaspoon sweet paprika
• 1/8 teaspoon black pepper
• Salt, to taste

Method

• Preheat the oven to 375 degrees Fahrenheit.
• Pat each fillet dry with a paper towel.
• In a shallow bowl, mix the panko breadcrumbs, Parmesan cheese, thyme, parsley, paprika, salt, and pepper until combined. Set aside. Pour the 1/4 cup olive oil into another shallow bowl.
• Dredge the black sea bass fillets in the olive oil, then coat them with the breading mixture, ensuring both sides are covered. Place on a clean plate.
• Heat a cast-iron skillet or a large non-stick skillet over medium-high heat. Add oil to the pan and warm until a few water droplets sizzle when carefully sprinkled into the skillet.
• Sear the sea bass, skin-side up, until it is well browned and releases easily from the pan, about 3-4 minutes. Flip and cook the other side for about 1 minute.
• Transfer the pan to the oven and roast for about 4-5 minutes or until cooked to the desired degree of doneness, with an internal temperature of at least 145 degrees Fahrenheit.
• Season with a sprinkle of salt and pepper, and garnish with fresh herbs and lemon zest, if desired.

Tips:

• The flesh of the black sea bass should be tender and flaky when cooked.
• The skin of the black sea bass is edible, but if you prefer, you can remove it after cooking.
• You can substitute other mild white fish, such as halibut or cod, for the black sea bass.
• For a gluten-free option, use gluten-free breadcrumbs or skip the breading and season the fillets with salt and pepper.

Pan-seared black sea bass ingredients

Fish

The main ingredient in this dish is, of course, black sea bass. You can buy this fish whole, or as steaks or fillets. For pan-searing, fillets are the best option. The fish should be patted dry with a paper towel before cooking.

Breadcrumbs and Cheese

For a crispy crust, you can bread the fish with panko breadcrumbs and parmesan cheese. Mix these together in a shallow bowl with some thyme, parsley, paprika, salt and pepper.

Oil

Olive oil is used to dredge the fish in before the breading, and also to cook the fish in.

Vegetables

To accompany the fish, you can add some vegetables. Spinach and cherry tomatoes are a great option, or you could try a medley of bell peppers, garlic, shallots and kalamata olives.

Herbs and Spices

For extra flavour, you can add some herbs and spices to the breading. Thyme, parsley and paprika are a good combination, or you could try a spice rub with coriander, garlic powder, cumin and black pepper.

Sauce

To finish the dish, you can add a squeeze of lemon juice, or make a lemon butter sauce.

Pan-seared black sea bass sauce

Lemon-Butter Sauce

A lemon-butter sauce is a classic and simple way to enhance the flavour of pan-seared black sea bass. To make this sauce, you will need butter, olive oil, garlic powder, onion powder, lemon slices, and fresh herbs like parsley or cilantro. Start by heating butter and olive oil in a cast-iron skillet, adding garlic and onion powder to infuse the oil with flavour. Cook the sea bass in this mixture, and finish with a squeeze of lemon juice and some fresh herbs.

Lemon-Garlic Herb Sauce

For a more complex sauce, a lemon-garlic herb sauce is a delicious option. This sauce is made by deglazing the pan with white wine and adding minced garlic and fresh herbs like oregano, thyme, and parsley. Chicken stock, vegetable stock, or water is then added for body, along with lemon juice and a bit more butter to finish. This sauce is packed with flavour and goes perfectly with the mild taste of black sea bass.

Shallot Butter Sauce

A shallot butter sauce is another elegant option to pair with pan-seared black sea bass. This sauce is made by deglazing the pan with white wine or vegetable broth and adding in chopped shallots and cherry tomatoes. The shallots provide a mild onion flavour that complements the fish without overpowering it. This sauce is light and buttery, making it a perfect match for the delicate taste of black sea bass.

Lemon-Caper Sauce

Although not mentioned specifically with black sea bass, a lemon-caper sauce is a common pairing with pan-seared sea bass. This sauce is made by deglazing the pan with white wine and adding lemon juice, capers, and butter. The capers provide a briny, savoury note to the sauce, making it a perfect match for the mild, delicate flavour of sea bass.

Roasted Tomato Broth

A roasted tomato broth is another option to accompany pan-seared black sea bass. This broth is made by roasting tomatoes and adding them to a vegetable or chicken broth base. The tomatoes provide a sweet and acidic note to the broth, which pairs well with the mild flavour of the fish.

Sides and Accompaniments

When serving pan-seared black sea bass with any of these sauces, consider pairing it with simple mashed potatoes, Boursin mashed potatoes, or mashed cauliflower for a low-carb option. Roasted vegetables, salads, and creamy mushroom risotto are also excellent choices to round out the meal.

Pan-seared black sea bass nutritional value

Black sea bass is a nutritious fish that is low in calories and fat, making it a healthy option for those looking for a wild-caught seafood dish. It is also a good source of protein and selenium and contains omega-3 fatty acids, which are known for their health benefits.

A 3-ounce serving of wild black sea bass fillet contains approximately 0.5g of saturated fat, 90mg of cholesterol, and 11.62mg of cholesterol. It has no total carbohydrates or added sugars.

When it comes to cooking, black sea bass is a versatile fish with a mild, delicate flavour and a firm texture. It cooks quickly and can be prepared in a variety of ways, including pan-searing, baking, grilling, and roasting.

One popular way to prepare black sea bass is to pan-sear it, which gives the fish a crispy texture and a thin crust. This method typically involves coating the fish with a breading of panko breadcrumbs and Parmesan cheese, or simply seasoning it with salt and pepper, before searing it in a skillet with olive oil.

The versatility of black sea bass also extends to its serving options. It can be served whole or as steaks or fillets. The skin is edible and can add an attractive touch to the presentation. Black sea bass pairs well with a variety of sides, such as sautéed spinach, roasted tomatoes, and a glass of white wine.

In terms of nutritional value, black sea bass is an excellent choice for those seeking a healthy, delicious, and quick-cooking seafood option. Its mild flavour and versatility make it a popular choice for a nutritious meal that can be prepared in a variety of ways to suit different tastes and dietary preferences.

Pan-seared black sea bass side dishes

Pan-seared black sea bass is a versatile dish that can be served with a variety of side dishes to enhance its mild flavour. Here are some ideas for side dishes that will complement your pan-seared black sea bass:

Salad

A simple side salad is a great option to accompany the fish. You can include mixed greens, spinach, or other leafy vegetables, and add some cherry tomatoes for a pop of colour and sweetness. Dress the salad with a light vinaigrette or a squeeze of lemon juice.

Roasted or Sautéed Vegetables

Vegetables such as spinach, cherry tomatoes, bell peppers, zucchini, carrots, or broccoli can be a delicious side dish. You can roast or sauté them with a bit of olive oil, garlic, and your choice of herbs and spices.

Grain Dish

Adding a grain dish like couscous, bulgur wheat, quinoa, or rice can round out the meal. Prepare the grains with a bit of lemon juice, herbs, or spices to add flavour and make them a tasty complement to the fish.

Starchy Sides

Starchy sides like new potatoes, sweet potatoes, or squash can add some heartiness to the meal. You can roast, mash, or puree these vegetables and season them with herbs and spices that pair well with the fish.

Lemon Wedges

A squeeze of fresh lemon juice can brighten up the flavour of the fish, so consider serving it with some lemon wedges on the side. This allows your guests to add a bit of acidity to their dish as they desire.

Remember, pan-seared black sea bass is quite versatile, so feel free to get creative with your side dishes and experiment with different flavours and ingredients!

Frequently asked questions