Pan Fried Sea Bass with Lemon Garlic Herb Sauce
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
4 servings
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Calories
318 kcal
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Course
Main Course
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Cuisine
American
Pan Fried Sea Bass with Lemon Garlic Herb Sauce
Description
This recipe for Pan Fried Sea Bass with Lemon Garlic Herb Sauce highlights sea bass fillets coated lightly in seasoned flour and cooked to a golden brown in butter and olive oil. After frying, the pan is deglazed with white wine which intensifies the flavor by lifting the browned bits. The sauce is enriched with minced garlic, fresh lemon juice, and a selection of fresh herbs like oregano, thyme, and parsley which provide a refreshing and herbal character. These ingredients combine to create a subtle, well-rounded sauce that complements the delicate texture of the fish.
The fish is cooked carefully to preserve its moisture and ensure it flakes easily. The pan frying technique with butter and olive oil assists in developing a crisp surface without sticking. The addition of fresh herbs in the sauce after deglazing adds freshness and complexity, while the lemon juice lifts the dish with acidity. This recipe is suitable for serving with simple sides such as steamed vegetables or rice to allow the sauce and fish to stand out.
For dried herb substitutions, reduce quantities to about one third and allow extra cooking time to soften the herbs in the sauce. Alternative flours like almond or coconut flour and different fats can be used to accommodate dietary needs. Cooking times may need adjustment depending on the thickness of the sea bass fillets. Using varieties like barramundi provides accessible options for this dish.
Ingredients
- 3 tablespoons butter divided
- 1 tablespoon extra-virgin olive oil
- 1.5 lbs. sea bass such as barramundi
- 1/4 cup all-purpose flour
- 1 teaspoon kosher salt plus more if needed
- 1/2 teaspoon black pepper plus more if needed
- 2 cloves garlic minced
- 1/4 cup white wine such as savignon blanc, dry
- 1/2 cup chicken stock or water, in a pinch, or broth
- lemon about 2 tablespoons, juice of one
- 1 tablespoon oregano roughly chopped, fresh
- 1 tablespoon thyme roughly chopped, fresh
- 1 tablespoon parsley roughly chopped, fresh
- lemon optional, wedges for serving
Instructions
- Pat the fish dry with a paper towel.
- In a shallow dish, mix together the flour (1/4 cup), salt (1 teaspoon), and black pepper (1/2 teaspoon).
- Dredge each piece of fish in the flour mixture, coating the entire surface, and shake off any excess.
- In a large skillet, preferably stainless steel or nonstick, melt 1 tablespoon of the butter over medium high heat and add the olive oil (1 tablespoon).
- Cook the fish in the skillet for 3-4 minutes on each side, until golden brown and fully cooked. Try not to move the fish too much, especially if you are using a pan that isn't nonstick, otherwise the fish may be more likely to stick to the bottom and not get browned as nicely.
- Remove fish from the skillet to a plate.
- Turn down the heat to low. Add the white wine (1/4 cup) to the skillet to deglaze, stirring up any browned bits. Continue heating until almost all the wine has evaporated.
- Add one more tablespoon of butter to the skillet. Once it's melted, add the minced garlic (2 cloves) and fresh herbs (1 tablespoon each of oregano, thyme, and parsley) to the skillet and sauté until fragrant, about 30 seconds.
- Add the chicken broth (1/2 cup) and bring to a simmer. If sauce seems very thin, continue simmering until reduced and thicker to your liking.
- Turn off heat and stir in remaining 1 tablespoon butter and lemon juice (about 2 tablespoons). Taste and adjust seasoning if necessary.
- Serve sauce on top of fish.
Notes
- Substitute dried herbs at one-third the fresh herb amount and cook longer to soften them.
- Use almond flour, coconut flour, or gluten-free flour mixes as alternatives to all-purpose flour for dietary needs.
- Olive oil can replace butter for a dairy-free version.
- Cooking times may vary depending on the thickness of the sea bass fillets; thin fillets cook faster.
- Fresh herbs can be swapped for others like dill, basil, or cilantro according to preference.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 318 kcal
% Daily Value*
| Calories | 318kcal | 16% |
| Carbohydrates | 7g | 2% |
| Protein | 31g | 62% |
| Fat | 16g | 25% |
| Saturated Fat | 6g | 30% |
| Cholesterol | 158mg | 53% |
| Sodium | 883mg | 37% |
| Potassium | 480mg | 10% |
| Vitamin A | 585IU | 12% |
| Vitamin C | 6.7mg | 7% |
| Calcium | 38mg | 4% |
| Iron | 2.2mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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