Cook Sea Bass

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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.

Steps

Broil Sea Bass

  1. Preheat the broiler.
  2. Position oven rack 4 inches (.10 m) beneath the heating coils.
  3. Coat a baking pan with non-stick spray before placing sea bass fillets in the pan.
  4. 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.
  5. Sprinkle the mixture over the fillets.
  6. Dust pepper onto the sea bass fillets to taste.
  7. 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.

Grill Sea Bass

  1. 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.
  2. Rinse fish with cool, running water and pat it dry.
  3. Empty 1 to 2 tablespoons (.01 - .03 L) olive oil into a small bowl. Brush the oil over each side of the bass fillets.
  4. Dust the sea bass with salt, pepper and other preferred herbs and spices to taste.
  5. Grill fish for 3 minutes on each side or until the fillets are opaque.

SautÈ Sea Bass

  1. Preheat the oven to 200 degrees Fahrenheit (93.33 C).
  2. Blend 1 cup (.45 kg) flour with salt and pepper to taste in a medium bowl for dredging.
  3. Coat each fillet evenly with flour mixture and shake gently to remove any excess.
  4. Heat 2 tablespoons (56.7 g) butter and 2 tablespoons (.03 L) olive oil in a large, non-stick skillet over medium heat.
  5. Add the sea bass fillets and increase the heat to high.
  6. Sauté fish by swirling and shaking the pan for about 3 minutes until the fish is golden brown.
  7. Flip the fillets and repeat on the other side.
  8. 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.
  9. Place 1 cup (.24 L) dry white wine into your sauté pan. Make sure the heat is still on high heat.
  10. Cook wine in a non-stick pan until the wine reduces by 1/3 of its original volume.
  11. Drizzle wine sauce over the fillets and serve.

Bake Sea Bass

  1. Preheat the oven to 425 degrees Fahrenheit (220 C).
  2. Tear fillet-sized sections of foil and brush the center of each foil piece with olive oil.
  3. Combine juice from 1 lemon and 1 tablespoon (30g) of melted butter in a small bowl.
  4. Place each fillet on its aluminum foil section and dust the sea bass with salt and pepper to taste.
  5. Rub the melted butter and lemon juice mixture on fillets.
  6. Fold the sides of the foil around the fillets to make loose packages and place them on a baking sheet.
  7. 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

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