Go Back
–+ servings
two pan seared sea bass fillets on a bed of creamy sauce. The sea bass is garnished with fresh parsley and lemon slices.

Pan seared Sea Bass

Ajoke
Crispy skin, tender and flaky fish! These pan-seared sea bass fillets served with brown butter parsley sauce taste like something you would eat at a five-star restaurant.  Preparing this 10-minute dinner is a breeze! It's quick, easy, and requires minimal prep. The key to a fantastic result lies in following the necessary steps below.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Fish
Cuisine American, British
Servings 2
Calories 272 kcal

Ingredients
 
 

  • 2 90g Sea bass fillets with skin
  • 2½ Tablespoons Olive oil
  • Salt and black pepper
  • Lemon wedges to serve

Instructions
 

  • Place the fish fillets on a chopping board one at a time and score the skin 3 to 4 times, depending on the length of the fillets.
  • Pat the fish fillets dry with a paper towel, then season both sides (of the fillets) with salt and freshly ground black pepper.
  • Heat olive oil on medium-high heat, once the oil is shimmering but not burning or smoking.
  • Add the sea bass fillet skin side down in the hot oil. Immediately press down on the fish with a fish slice to prevent it from curling up and cooking the skin evenly.
  • Cook for 3 minutes without moving it around the pan or until the skin is golden and crispy (you can see this around the fish's edges). Carefully flip the fish and cook for another 1-2 minutes. Remove the fish from the hot pan and serve immediately.

Notes

Tips
  • Use a non-stick pan, skillet, or well-seasoned cast iron skillet for best results.
  • Pat the fish dry with paper towels before seasoning and placing it in the hot pan. This step is crucial and helps minimize oil splatter, making cleanup easier.
  • Score the fish's skin to stop it from curling up when frying.
  • Ensure your oil is hot (covering the bottom of the pan) but not smoking before adding the fish to the pan.
  • Do not overcrowd the pan: Cook one or two at a time. Be ready to cook in batches. Adding too many fillets at a time to the hot oil will lower the temperature of the oil and you won’t get that perfect sear.

Nutrition

Calories: 272kcalProtein: 17gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gSodium: 1mgPotassium: 0.2mgSugar: 0.1gVitamin A: 1IUCalcium: 0.3mgIron: 0.1mg

Nutritional data: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients and brands you use. Under no circumstances will thedinnerbite.com be responsible for any loss or damage resulting for your reliance on nutritional information.

Keyword how to pan sear sea bass, pan fried sea bass, pan seared sea bass
Tried this recipe?Mention @thedinnerbite or tag #thedinnerbite!
Tried this recipe?Let us know how it was!