Pan Fried Sea Bass Recipe
Introduction
Sea bass is a popular and delicious fish that is often enjoyed by seafood lovers. Pan-fried sea bass is a simple and quick dish that can be prepared in under 20 minutes. This recipe is perfect for those who are looking for a healthy and flavorful meal.Ingredients
For this recipe, you will need the following ingredients:- 4 sea bass fillets (skin on)
- 2 tablespoons olive oil
- 2 tablespoons butter
- 2 cloves garlic, minced
- 1 lemon, sliced
- 1/4 cup white wine
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
Step 1: Prepare the Sea Bass
Begin by patting the sea bass fillets dry with a paper towel. Season both sides of the fillets with salt and pepper.Step 2: Heat the Pan
Heat a large pan over medium-high heat. Add 2 tablespoons of olive oil and 2 tablespoons of butter to the pan.Step 3: Cook the Sea Bass
Once the pan is hot, carefully place the sea bass fillets skin-side down into the pan. Cook the fillets for 3-4 minutes on each side or until the skin is crispy and the fish is cooked through.Step 4: Add the Garlic and Lemon
Add 2 cloves of minced garlic and sliced lemon to the pan. Cook for an additional 1-2 minutes or until the garlic is fragrant and the lemon is slightly browned.Step 5: Deglaze the Pan
Deglaze the pan by adding 1/4 cup of white wine. Use a spatula to scrape up any brown bits from the bottom of the pan.Step 6: Serve
Remove the pan from the heat and serve the sea bass fillets with the garlic, lemon, and white wine sauce. Garnish with fresh parsley.Nutrition
This pan-fried sea bass recipe is a healthy and nutritious meal. Sea bass is a great source of protein and omega-3 fatty acids. The white wine sauce adds a delicious flavor without adding too many calories.Calories per Serving:
- Sea Bass Fillet: 170 calories
- Olive Oil: 120 calories
- Butter: 102 calories
- Garlic: 4 calories
- Lemon: 24 calories
- White Wine: 24 calories
- Total: 444 calories
Nutritional Information per Serving:
- Protein: 23g
- Fat: 23g
- Carbohydrates: 4g
- Fiber: 1g
- Sugar: 1g