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Adding cold-water fish to your diet can provide many health benefits. Sea bass, for example, contains omega-3 fatty acids, which help to prevent heart disease and lower cholesterol and blood pressure. Sea bass is a good source of vitamins A and D, which work to help your body fight free radical damage, maintain healthy vision, and boost immunity. The fish is a popular cold-water variety that offers a mellow flavor, compact texture, and high fat content. While some forms of seafood are somewhat of a luxury, sea bass remains an affordable, easy-to-prepare choice. You can cook sea bass in a variety of ways to suit any palette.
Ingredients
- Sea bass fillets
- 1 teaspoon (4.55 g) minced garlic
- 1 tablespoon (.01 L) lemon juice
- 1/4 teaspoon (1.14 g) herb seasoning blend
- Pepper
- 1 to 2 tablespoons (.01 to .03 L) olive oil
- Pastry brush
- Salt
- Spices
- 1 cup (.45 kg) flour
- 2 tablespoons (56.7 g) butter
- 2 tablespoons (.03 L) olive oil
- 1 cup (.24 L) dry white wine
- 1 lemon
- 1 tablespoon (30 g) melted butter
Steps
Broiled Sea Bass
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1Preheat the broiler.
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2Position oven rack 4 inches (.10 m) beneath the heating coils.Advertisement
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3Coat a baking pan with non-stick spray before placing sea bass fillets in the pan.
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4Combine 1 teaspoon (4.54 g) minced garlic, 1 tablespoon (14.8 ml) (.01 L) lemon juice, and 1/4 teaspoon (1.14 g) herb seasoning blend in a small bowl.
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5Sprinkle the mixture over the fillets.
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6Dust pepper onto the sea bass fillets to taste.
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7Broil the bass for approximately 9 minutes or until the entire fillet is opaque. Use a knife to open the center of each fillet to check whether the sea bass is ready to eat.
Grilled Sea Bass
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1Prepare charcoal about 25 to 30 minutes before you plan to grill. White coals spread over an even layer are the best for grilling fish.
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2Rinse fish with cool, running water and pat it dry.
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3Empty 1 to 2 tablespoons (.01 - .03 L) olive oil into a small bowl. Brush the oil over each side of the bass fillets.
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4Dust the sea bass with salt, pepper and other preferred herbs and spices to taste.
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5Grill fish for 3 minutes on each side or until the fillets are opaque.
Sautéd Sea Bass
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1Preheat the oven to 200 degrees Fahrenheit (93.33 C).
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2Blend 1 cup (.45 kg) flour with salt and pepper to taste in a medium bowl for dredging.
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3Coat each fillet evenly with flour mixture and shake gently to remove any excess.
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4Heat 2 tablespoons (56.7 g) butter and 2 tablespoons (29.6 ml) (.03 L) olive oil in a large, non-stick skillet over medium heat.
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5Add the sea bass fillets and increase the heat to high.
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6Sauté fish by swirling and shaking the pan for about 3 minutes until the fish is golden brown.
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7Flip the fillets and repeat on the other side.
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8Move the fillets from the pan and place them in an oven-safe dish. Turn the oven to warm and place the dish in the oven to keep the sea bass fillets warm until you are ready to eat.
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9Place 1 cup (.24 L) dry white wine into your sauté pan. Make sure the heat is still on high heat.
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10Cook wine in a non-stick pan until the wine reduces by 1/3 of its original volume.
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11Drizzle wine sauce over the fillets and serve.
Bake Sea Bass
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1Preheat the oven to 425 degrees Fahrenheit (220 C).
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2Tear fillet-sized sections of foil and brush the center of each foil piece with olive oil.
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3Combine juice from 1 lemon and 1 tablespoon (14.8 ml) (30g) of melted butter in a small bowl.
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4Place each fillet on its aluminum foil section and dust the sea bass with salt and pepper to taste.
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5Rub the melted butter and lemon juice mixture on fillets.
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6Fold the sides of the foil around the fillets to make loose packages and place them on a baking sheet.
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7Bake for approximately 15 minutes.
Community Q&A
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QuestionWhat vegetables go well with the sea bass?Community AnswerPotatoes, steamed kale, a vegetable medley, or asparagus go well with sea bass, and a squeeze of lemon helps, too.
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QuestionHow do I cook a whole sea bass?Community AnswerMix together the olive oil, lemon juice and thyme, and season with sea salt and freshly ground black pepper. Drizzle all over the fish, tucking into the slashes. Put into oven and roast uncovered for about 20 - 30 minutes – the flesh should feel firm to the touch and be flaky and white.
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QuestionWhen cooked, should sea bass have blood coming from its spinal area?Community AnswerIf you properly cut open the fish and drained the blood like you should have, then no.
Things You'll Need
- Baking pan
- Non-stick spray
- Small bowl
- Timer
- Knife
- Grill
- Charcoal
- Medium-sized bowl
- Large, non-stick skillet
- Spatula
- Oven-safe dish
- Foil
- Baking sheet
About This Article
To cook sea bass, start by tearing off a sheet of aluminum foil and brush some olive oil down the center. Then, place the sea bass filets on the foil and season them with salt and pepper. You can also brush them with melted butter and lemon juice for more flavor. Finally, loosely fold the foil around the filets and bake them for 15 minutes at 425 degrees Fahrenheit. To learn how to grill, broil, and saute sea bass, keep reading!