Recipes › Main Course › Italian Grilled Sea Bass Recipe

Italian Grilled Sea Bass Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian Grilled Sea Bass showcases the Mediterranean's finest ingredients with delicate white fish, aromatic herbs, and heart-healthy olive oil. A quick, protein-rich main course that respects the fish's natural flavors while delivering impressive gym nutrition. Perfectly suited for a light yet satisfying dinner.

Ingredients

• 2 whole sea bass fillets (180g each), skin-on, pin bones removed
• 3 tablespoons (45ml) extra virgin olive oil
• 2 cloves garlic, thinly sliced
• 1 lemon, halved
• 8-10 fresh basil leaves
• 6 cherry tomatoes, halved
• 1 teaspoon (5g) Kosher salt
• ½ teaspoon (1g) black pepper
• ½ teaspoon (1g) dried oregano
• 2 tablespoons (30ml) dry white wine

Instructions

1. Pat the sea bass fillets dry with paper towels and season both sides evenly with salt, pepper, and oregano.

2. Heat a grill pan or cast iron skillet over medium-high heat (200°C/400°F) until a drop of water sizzles on contact.

3. Brush the grill grates lightly with 1 tablespoon of olive oil using a folded paper towel.

4. Place sea bass fillets skin-side down on the hot grill and cook undisturbed for 4-5 minutes until skin crisps and releases easily.

5. Gently flip fillets and distribute sliced garlic and cherry tomatoes around the fish; drizzle with remaining olive oil and white wine.

6. Cook for an additional 3-4 minutes until the flesh turns opaque and flakes easily with a fork.

7. Remove from heat and squeeze fresh lemon juice over each fillet; tear and scatter fresh basil leaves on top.

Substitutions

• Use halibut or turbot fillets (similar cooking time and protein content)
• Replace fresh basil with fresh parsley or chives for different herb profiles
• Substitute white wine with vegetable broth or additional lemon juice
• Use wild-caught Arctic char if sea bass is unavailable

Tips

• Do not move fish while skin is crisping; let it cook undisturbed to achieve that desirable crunch
• Use a fish spatula for gentle flipping to avoid breaking delicate fillets
• Bring fillets to room temperature 10 minutes before grilling for even cooking throughout
• Select fillets of similar thickness (approximately 1.5cm) for uniform cooking

Grilled sea bass is a cornerstone of Italian Mediterranean cuisine, particularly in coastal regions like Liguria and the Amalfi Coast where fresh catch is prepared simply to highlight the fish's delicate flavor. The technique reflects Italian cooking philosophy: minimal intervention, quality ingredients, and respect for the primary component.

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