15 Minute Pan Seared Sea Bass

If cooking fish at home makes you nervous, sea bass is a good place to start. It is mild and a little sweet, so it doesn’t taste “fishy” the way mackerel or sardines can. The flesh is firm, so the fillets hold together in the pan instead of breaking apart like thin tilapia or sole. And it has more fat than most white fish (Chilean sea bass especially), which keeps it moist even if you go a minute over. A fish that forgives you? Sign me up. This one is 5 ingredients, 1 tbsp of oil, and about 15 minutes start to finish. Pat the fillets dry, dust them lightly with flour, then leave them ALONE for 4 minutes per side. No marinade and no sauce – just a golden crust outside and soft flakes inside.

TIPS

• Dry the fish on both sides. I set the fillets on paper towels on a plate and press more paper towels on top. Wet fish spatters when it hits the oil and steams instead of browning.
• Flour each fillet right before it goes into the pan, not ahead of time. If floured fish sits around, the flour soaks up moisture and turns pasty. Shake off the extra so you only get a thin coat.
• Don’t poke at it. If you try to flip too early, the fish sticks and the crust tears off. After 4 minutes it usually lets go of the pan on its own.
• I’m not great at eyeballing when fish is done, so I use a thermometer and look for 145F in the thickest part. No thermometer? Press it with a fork – if it flakes easily, it’s ready.
• If you like how far plain salt and pepper goes here, try my crispy skillet salt and pepper chicken. For a side, honey roasted brussels sprouts or fluffy Instant Pot quinoa both work.

15 Minute Pan Seared Sea Bass

Sea bass fillets dusted with flour and seared in 1 tbsp of oil for a golden crust and a tender, flaky middle. Ready in 15 minutes with 5 ingredients.

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Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Servings: 2

Ingredients Method Notes

Ingredients

  

• 1 lb sea bass fillets about 2 fillets, 1 inch thick
• ¾ tsp salt
• ½ tsp black pepper
• 2 tbsp all-purpose flour for a light coating
• 1 tbsp cooking oil

Method

 

1. Lay the sea bass on a plate lined with paper towels. Pat the tops dry with more paper towels.
2. Season both sides of the fish with salt and pepper.
3. Heat 1 tbsp of oil in a skillet over medium-high heat.
4. Right before the fish goes into the pan, coat each fillet lightly with flour and shake off the extra.
5. Place the fillets in the pan and sear without moving them for 4 minutes. Flip and sear the other side for 4 minutes without moving.
6. Check that the fish is done: 145°F in the thickest part, or it flakes easily with a fork.
7. Serve and enjoy!

Notes

Thinner fillets cook faster. If yours are under 1 inch thick, start checking after 3 minutes on the second side.