If you’re looking for a quick midweek recipe then try out these pan fried sea bass fillets. They are lightly dusted with a seasoned flour then cooked in a little oil which produces a delicious crispy fish.
Sea-bass is high in protein and contains nutrients such omega 3 and vitamin B12 which are good for health. It also contains other vitamins such as magnesium, selenium, vitamin A and vitamin B6.
Sea-bass is a white fish with a mild and subtle flavour and when cooked right, it is moist and buttery with a delicate texture. I love sea-bass and I’ve tried it cooked in many different ways but you cannot beat pan fried when it comes to this fish.
This pan fried sea bass recipe is simple, easy and perfect for a quick midweek meal. Serve it with new potatoes, rice or noodles along with vegetables such as broccoli or cabbage.
What to Serve with Sea-bass Fillets?
Below is a list of recipes to serve with these sea-bass fillets:
- Vegetable Noodle Stir Fry (vegan friendly)
- Crunchy Rainbow Salad
- Tenderstem Broccoli Stir Fry
- Sautéed spinach
- Cabbage Stir Fry with Tomatoes
- Simple Avocado Salad with Lemon Dressing
- Gluten Free Creamy Cauliflower Cheese
- Simple Tomato and Cucumber Salad
- Cheddar and Garlic Smashed Potatoes
Ingredients for Lightly Dusted Pan-Fried Sea-bass Fillet
Please find the full list of ingredients and quantities in the recipe card at the end of the post.
- Sea-bass – use fresh sea-bass fillets.
- Flour – use plain or all-purpose flour.
- Seasonings and spices - salt, black pepper, paprika, ground ginger, thyme, onion powder, and garlic powder
- Olive oil - use any oil you prefer for cooking.
How to Make Lightly Dusted Pan-Fried Sea-bass Fillet
1. Pat the sea bass fillets dry and place them on a large plate. To a small bowl, add and combine the flour, salt, black pepper, paprika, ground ginger, thyme, onion powder and garlic powder.
2. Using a spoon sprinkle half the seasoned flour onto the 4 fillets making sure you sprinkle it evenly. Turn the fillets onto the other sides and sprinkle the rest of the seasoned flour onto the fillets. Rub the seasoning into the fillets then set the fillets aside for 10 minutes.
3. Place a frying pan on a medium to high heat and add the oil. Once the oil heats, add the fillets to the frying pan with the skin facing down. Cook for 3 - 4 minutes then turn the fillets and cook for another 3 - 4 minutes until crispy and golden in colour. If your frying pan is small you can cook 2 fillets at a time. Cooked fillets should reach 63oC/145oF.
4. Place the cooked fillets onto a plate lined with kitchen towel and allow to stand for 5 minutes before serving.
Recipe Tips
- The cooking time may slightly vary depending on the size of the fillets. If they are larger fillets then increase the cook time by around 1 - 2 minutes.
Nutrition
Nutrition based on 1 serving - Calories: 269kcal | Fat: 15.0g | Saturates: 2.8g | Carbs: 12.8g | Sugar: 0.9g | Fibre: 0.9g | Protein: 19.2g | Salt: 0.17g.
Storage
Cooked sea-bass can be cooled and stored in the fridge for up to 2 days.
Recipes You May Like!
- Crispy Prawns with Chilli and Ginger
- Crispy Chicken Strips
- Crispy Coconut Prawns
- Chilli and Ginger Prawn Fritters
Lightly Dusted Pan-Fried Sea-bass Fillet
Ingredients
- 4 medium seabass fillets
- 4 tablespoon plain flour
- ½ teaspoon salt optional
- ¼ teaspoon black pepper
- ¼ teaspoon paprika
- ¼ teaspoon ground ginger
- ½ teaspoon dried thyme or fresh thyme (chopped)
- 1 teaspoon onion powder or onion granules
- 1 teaspoon garlic powder or garlic granules
- 2 tablespoon olive oil or any cooking oil
Instructions
- Pat the sea bass fillets dry with paper towels and place them on a large plate. To a small bowl, add and combine the flour, salt, black pepper, paprika, ground ginger, thyme, onion powder and garlic powder.
- Using a spoon sprinkle half the seasoned flour onto the 4 fillets making sure you sprinkle it evenly. Turn the fillets onto the other sides and sprinkle the rest of the seasoned flour onto the fillets. Rub the seasoning into the fillets then set the fillets aside for 10 minutes.
- Place a frying pan on a medium to high heat and add the oil. Once the oil heats, add the fillets to the frying pan with the skin facing down. Cook for 3 - 4 minutes then turn the fillets and cook for another 3 - 4 minutes until crispy and golden in colour. If your frying pan is small you can cook 2 fillets at a time. Cooked fillets should reach 63oC/145oF.
- Place the cooked fillets onto a plate lined with kitchen towel and allow to stand for 5 minutes before serving.
Katie J says
Made this recipe for dinner last night. it was very tasty.
Andrea says
Hi Katie, thank you for taking the time to comment. Glad you enjoyed it.