Sharing fresh fish is always a guaranteed success, and sea bass is perfect for creating an economical and healthy dish, ideal for the holiday season. Sea bass is a fish native to the Mediterranean and Atlantic waters, highly valued in gastronomy, and can range in size from 10 cm to...
Ingredients
Main Ingredients
sea bass fillets600g
carrot1
potato1
zucchini1
black pepper1pinch
parsley1sprig
basil1sprig
salt1pinch
oil1tbsp
Nutrition (per serving)
Calories
181.5kcal (9.07%)
Protein
27.1g (54.3%)
Carbs
0.1g (0.05%)
Sugars
0.0g (0.06%)
Healthy Fat
7.1g
Unhealthy Fat
1.1g
% Daily Value based on a 2000 calorie diet
How to make Herb-Crusted Sea Bass
Season the Sea Bass
- Step 1
Start by seasoning the sea bass fillets with black pepper, parsley, basil, and salt. Adjust the quantities to your taste.
Cook the Sea Bass
- Step 1
Heat a pan with a drizzle of oil over high heat and sear the fillets skin-side down. Flip them over and lower the heat to prevent burning. Set aside.
Prepare the Vegetables
- Step 1
Cut the carrot, potato, and zucchini into different shapes for visual appeal. Cook them in a pot with water, a bit of oil, and salt.
- Step 2
Add the vegetables in stages: first, the potatoes (cook for 10 minutes); then the carrot (cook for 5 minutes); and finally, the zucchini (cook for 5 minutes).
Presentation
- Step 1
Create a bed of vegetables on the plate and place the sea bass fillets on top for an exquisite presentation.
Nutrition (per serving)
Nutrition (per serving)
Calories
181.5kcal (9.07%)
Protein
27.1g (54.3%)
Carbs
0.1g (0.05%)
Sugars
0.0g (0.06%)
Healthy Fat
7.1g
Unhealthy Fat
1.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the pan is hot enough before searing the sea bass to achieve a crispy skin.
Cut the vegetables into different shapes to make the dish visually appealing.
Do not overcook the vegetables; they should remain slightly firm for better texture.
FAQS
Can I use frozen sea bass fillets?
Yes, you can use frozen sea bass fillets, but make sure to thaw them completely and pat them dry before cooking.
What other herbs can I use for seasoning?
You can substitute parsley and basil with thyme, rosemary, or dill for a different flavor profile.
Can I bake the sea bass instead of pan-searing?
Yes, you can bake the sea bass at 375°F (190°C) for about 15-20 minutes until cooked through.
How do I know when the sea bass is cooked?
The sea bass is cooked when it flakes easily with a fork and turns opaque.
Can I add other vegetables to this recipe?
Absolutely! You can include vegetables like bell peppers, asparagus, or cherry tomatoes for added variety.
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