Mediterranean Pan Seared Sea Bass Recipe
Easy Pan Seared Sea Bass Recipe, flavored Mediterranean-style! Don't skip the garlic and bell pepper medley on top. This makes a quick and healthy weeknight meal (low-carb, low-calorie, and gluten-free!)
Easy Pan Seared Sea Bass Recipe, flavored Mediterranean-style! Don't skip the garlic and bell pepper medley on top. This makes a quick and healthy weeknight meal (low-carb, low-calorie, and gluten-free!)
- 3 shallots chopped
- salt
- 1/2 tsp black pepper
- 4 garlic cloves minced
- 1 tsp ground cumin
- 1/2 tbsp ground coriander
- 1/2 tbsp garlic powder
- 1 red bell pepper cored and chopped
- private reserve greek extra virgin olive oil
- 4 pieces sea bass fillet, no skin (each piece about 6-0z i
- 1 green bell pepper cored and chopped
- 1/2 cup pitted kalamata olives halved or chopped
- 1/2 lemon juice off
- 2-3 cups cooked rice or pearl couscous or orzo pa prepared according to package (optional)
- 1 tsp aleppo pepper (or sweet spanish paprika)
- Carbohydrate 11.6039905562433 g
- Cholesterol 0 mg
- Fat 2.15016755953875 g
- Fiber 2.56800054107577 g
- Protein 1.93427808803594 g
- Saturated Fat 0.2852392258764 g
- Serving Size 1 1 Serving (117g)
- Sodium 153.85633938332 mg
- Sugar 9.03599001516757 g
- Trans Fat 0.208489499696043 g
- Calories 64 calories
Step-by-step
- Take the fish out of the fridge about 20 minutes before cooking. Sprinkle with salt on both sides and set aside.
- In a small bowl, combine the spices to make the spice mixture. Set aside for now.
- In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
- Add the bell peppers, shallots, and garlic. Season with salt and 1 tsp of the spice mixture you prepared earlier. Cook, stirring regularly, for 5 minutes or until the peppers have softened. Turn the heat to lowest, and stir in the chopped olives. Leave on low heat as you prepare the fish.
- Pat fish dry and season with the remaining spice mixture on both sides as well.
- In a large skillet, preferably cast iron, heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add the fish pieces (you can reduce heat to medium, if needed). Push down on the middle (thickest part) for 30 seconds or so.
- Cook fish on one side, undisturbed, until nicely browned, about 4 to 6 minutes. Using a spatula, carefully turn fish over and cook on the other side for 3-4 minutes until nicely browned as well. (Important Note- look for browned edges before you turn it over. If parts of the fish are stuck, you should be able to carefully scrape it with the spatula and turn. But, if the fish is entirely stuck, it's not ready to be turned over. Leave it for a little bit. It should release when ready.)
- Remove fish from heat, immediately drizzle lemon juice. Serve hot with the bell pepper medley spooned on top. Add a side of cooked pearl couscous or Lebanese rice, if you like. Or add a gluten-free side of your choice. Enjoy!
My Go-To Weeknight Meal: Mediterranean Pan-Seared Sea Bass
As a busy professional, finding time to cook healthy and delicious meals can feel like a Herculean task. But trust me, this Mediterranean Pan-Seared Sea Bass recipe is a game changer. It’s quick, easy, and tastes absolutely divine – perfect for those evenings when you want something special without spending hours in the kitchen. I discovered this recipe a few months ago while flipping through a foodie magazine (yes, I still enjoy the tactile experience of a real magazine!), and it immediately caught my eye. The vibrant colors, the promise of fresh flavors… it was irresistible.
The beauty of this dish lies in its simplicity. The sea bass cooks beautifully in a hot pan, resulting in a crispy skin and flaky, tender flesh. The accompanying garlic and bell pepper medley adds a touch of sweetness and aromatic depth, perfectly complementing the richness of the fish. I’ve adjusted the recipe slightly over time to suit my personal preferences, adding a pinch more of this spice or a dash more of that herb. But the core remains the same – a celebration of fresh, Mediterranean ingredients that come together to create a masterpiece in minutes.
What I love most about this recipe is its versatility. It’s fantastic on its own, but it also pairs beautifully with a variety of sides. Sometimes I’ll serve it with a simple side salad, other times with some fluffy couscous or even roasted vegetables. It’s adaptable to whatever I have on hand, which is a huge bonus for a busy woman like myself. The leftovers are just as delicious cold, making it a perfect meal-prep option for a quick and healthy lunch the next day.
Beyond its practicality, this dish is also a small indulgence that elevates a typical weeknight meal. The vibrant colors of the peppers, the glistening sea bass... it's a feast for the eyes as much as it is for the palate. And the aroma as it cooks? It's enough to make anyone hungry. It's a reminder that even in the midst of a hectic schedule, it's possible to create something beautiful and delicious without a lot of fuss. This recipe is my little secret weapon for combating weeknight meal fatigue, and I hope it becomes one of yours too.
Tips and Tricks for Perfect Sea Bass:
- Don’t overcrowd the pan: Cooking the sea bass in batches ensures even browning and cooking.
- Use high-quality olive oil: A good olive oil will make a big difference in the flavor of the dish.
- Don’t overcook the fish: Sea bass is best cooked until just flaky and opaque. Overcooking will make it dry.
- Get creative with the sides: Experiment with different side dishes to keep things interesting. Roasted asparagus, quinoa, or a simple green salad all work well.
This recipe isn't just about the food; it's about creating a moment of calm and enjoyment amidst the chaos of everyday life. It's about savoring delicious, healthy food without sacrificing time or energy. So, go ahead, treat yourself. You deserve it.
