A fresh, deboned sea bass fillet, a hot pan and olive oil. You don’t need much more than that. Four minutes later and we have food which, as my mother kindly said, “tastes better than Michelin”. Cheers, Mum!
The crux of my pan-fried sea bass cooking method remains the same regardless of whether I add different herbs or spices, and it’s delicious every time. This is so easy to prepare and cook quickly.
After trying it for the first time, I wondered where it had been my whole life.
Pan-Fried Sea Bass Recipe
Core instructions
1-2 tbsp olive oil
1-2 sea bass fillets. The fresher the fillet, the better
Pinch of salt and pepper
Place a frying pan on a high heat before adding olive oil. We want the pan to get nice and hot. While the pan heats up, sprinkle salt and pepper (or mix the optional ingredients below) over the fish.
When the pan is hot, turn the heat down to medium. Add the fish, skin-side down. Cook for two minutes. After the two minutes elapse, flip the fish over and cook for another two minutes.
Using a fish slice, remove the fish from the pan and serve immediately (with, or without, sides).
Optional ingredients
European-style:
2 garlic cloves, crushed*
1 tbsp olive oil (for dressing)
1 tbsp apple cider vinegar (for dressing).
Fry the garlic in the pan until fragrant, then set aside and add the fish to the pan (possibly adding some more olive oil and turning the heat up before adding the fish; I use my judgement, here). After the fish is cooked, sprinkle the garlic on top. For the dressing, mix the olive oil and apple cider vinegar before pouring over the fish and sides.
Indian-style rub:
2 tsp turmeric
2 tsp ground cumin
1 tsp ginger
½ tsp chilli powder (eg cayenne, chipotle or other. Add more if you can handle it spicy)
1 tbsp olive oil
Pinch of salt and pepper
In a bowl, add and mix these ingredients before rubbing into the sea bass fillet/s and cooking in a hot pan as per my above instructions.
Cajun-style rub:
2 tsp oregano
2 tsp thyme
1 garlic clove, crushed*
1 tsp paprika
½ tsp chilli powder (eg cayenne, chipotle or other. Add more if you can handle it spicy)
1 tbsp olive oil
½ lemon, juiced
Pinch of salt and pepper
In a bowl, add and mix these ingredients before rubbing into the sea bass fillet/s and cooking in a hot pan as per my above instructions.
Experiment with the spices and their respective quantities; make it work for you.
*Diet hack: use frozen garlic to save chopping.
Ideas for Sides
Cauliflower rice
Steamed or stir fried broccoli
Guacamole
Salsa
Notes
I was inspired by several different sea bass recipes, including Jamie Oliver’s in Jamie’s America and Ferran Adria’s in The Family Meal.
This recipe could be used for most white fish and other types of fish, although the cooking instructions for some, such as salmon, will vary. Experiment with ingredients, like I’ve done. You’ll end up with something you can call your own which is easy to prepare, tastes delicious and allows you to show off your culinary skills to family and friends.
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