How to Cook Sea Bass

Four Methods:Broil Sea BassGrill Sea BassSautÈ Sea BassBake Sea Bass

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.

Method 1
Broil Sea Bass

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    Preheat the broiler.
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    Position oven rack 4 inches (.10 m) beneath the heating coils.
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    Coat a baking pan with non-stick spray before placing sea bass fillets in the pan.
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    Combine 1 teaspoon (4.54 g) minced garlic, 1 tablespoon (.01 L) lemon juice, and 1/4 teaspoon (1.14 g) herb seasoning blend in a small bowl.
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    Sprinkle the mixture over the fillets.
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    Dust pepper onto the sea bass fillets to taste.
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    Broil 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.

Method 2
Grill Sea Bass

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    Prepare 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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    Rinse fish with cool, running water and pat it dry.
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    Empty 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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    Dust the sea bass with salt, pepper and other preferred herbs and spices to taste.
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    Grill fish for 3 minutes on each side or until the fillets are opaque.

Method 3
SautÈ Sea Bass

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    Preheat the oven to 200 degrees Fahrenheit (93.33 C).
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    Blend 1 cup (.45 kg) flour with salt and pepper to taste in a medium bowl for dredging.
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    Coat each fillet evenly with flour mixture and shake gently to remove any excess.
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    Heat 2 tablespoons (56.7 g) butter and 2 tablespoons (.03 L) olive oil in a large, non-stick skillet over medium heat.
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    Add the sea bass fillets and increase the heat to high.
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    Sauté fish by swirling and shaking the pan for about 3 minutes until the fish is golden brown.
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    Flip the fillets and repeat on the other side.
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    Move 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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    Place 1 cup (.24 L) dry white wine into your sauté pan. Make sure the heat is still on high heat.
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    Cook wine in a non-stick pan until the wine reduces by 1/3 of its original volume.
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    Drizzle wine sauce over the fillets and serve.

Method 4
Bake Sea Bass

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    Preheat the oven to 425 degrees Fahrenheit (220 C).
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    Tear fillet-sized sections of foil and brush the center of each foil piece with olive oil.
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    Combine juice from 1 lemon and 1 tablespoon (30g) of melted butter in a small bowl.
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    Place each fillet on its aluminum foil section and dust the sea bass with salt and pepper to taste.
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    Rub the melted butter and lemon juice mixture on fillets.
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    Fold the sides of the foil around the fillets to make loose packages and place them on a baking sheet.
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    Bake for approximately 15 minutes.

Tips

  • You may alter the herbs and spices used for any cooking method based on your individual preferences.

Things You'll Need

  • Baking pan
  • Non-stick spray
  • 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
  • Small bowl
  • Pepper
  • Timer
  • Knife
  • Grill
  • Charcoal
  • 1 to 2 tablespoons (.01 to .03 L) olive oil
  • Pastry brush
  • Salt
  • Spices
  • 1 cup (.45 kg) flour
  • Medium-sized bowl
  • 2 tablespoons (56.7 g) butter
  • 2 tablespoons (.03 L) olive oil
  • Large, non-stick skillet
  • Spatula
  • Oven-safe dish
  • 1 cup (.24 L) dry white wine
  • Foil
  • 1 lemon
  • 1 tablespoon (30 g) melted butter
  • Baking sheet


Article Info

Categories: Fish and Seafood