4.7 from 9 votes
Pan-Seared Striped Bass
This delicious pan-seared striped bass is made with fish seared in butter and oil, and then served with a lemon and caper pan sauce.
Prep Time
2 mins
Cook Time
2 mins
Total Time
12 mins
Servings: 2 people
Calories: 301 kcal
Course:
Main Course
Cuisine:
French
Ingredients
- 8 ounce striped bass (2 fillets)
- 1 tablespoon flour Use gluten-free AP flour if needed. See recipe notes, "Recipe Variations"
- pinch salt, pepper
- 1 tablespoon olive oil
- 2 tablespoons butter, divided
- 1 lemon, juiced
- 1 tablespoon capers
- small handful fresh herbs (such as fresh rosemary, chives, or oregano)
Instructions
- Pat bass fillets dry. Dust with flour, and shake off any excess. Sprinkle them on both sides with salt and pepper.
- Prepare a heavy pan with the olive oil and 1 tablespoon butter. Heat on medium-high until butter is melted but not browned, then turn the heat down to medium.Place the fillets skin-side down in the pan and cook about 4 minutes. (If your fillets don't have skin, it doesn't matter which side you cook first.)Don't touch the fillets until they're ready to flip.Use a thin metal spatula to test the fish. If you can slide the spatula under the fish without the fish sticking to the pan, it's ready to flip. If the fillets won't release, give them another 30 seconds. They'll release when they've finished cooking.After flipping, divide the remaining 1 tablespoon butter over both fillets.
- Cook fish another 2-3 minutes until done. (Thicker fillets will take longer than thin fillets.) Fish will be golden on both the top and bottom and opaque all the way through when finished cooking.Transfer the fish to plates, leaving the excess butter in the pan. Cover fish to keep warm, or set fish in a 200ºF oven.Reduce heat to medium. Add the lemon juice and capers, and stir with a wooden spoon. Add half the herbs and stir again. Serve fish hot with pan sauce and remaining herbs.
Cup of Yum
Notes
- Recipe variation: If desired, omit the flour entirely. However the fish will be somewhat less golden and crispy, but still delicious.
Nutrition Information
Calories
301kcal
(15%)
Carbohydrates
8g
(3%)
Protein
24g
(48%)
Fat
21g
(32%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Trans Fat
0.5g
Cholesterol
87mg
(29%)
Sodium
453mg
(19%)
Potassium
426mg
(12%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
367IU
(7%)
Vitamin C
29mg
(32%)
Calcium
31mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 301
% Daily Value*
| Calories | 301kcal | 15% |
| Carbohydrates | 8g | 3% |
| Protein | 24g | 48% |
| Fat | 21g | 32% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.5g | 25% |
| Cholesterol | 87mg | 29% |
| Sodium | 453mg | 19% |
| Potassium | 426mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 367IU | 7% |
| Vitamin C | 29mg | 32% |
| Calcium | 31mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.