Recipes › Main Course › Pan Seared Sea Bass with Herbs Recipe

Pan Seared Sea Bass with Herbs Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired pan seared sea bass with herbs delivers restaurant-quality fish in under 20 minutes. Delicate sea bass fillets are seared until golden and topped with fresh rosemary, thyme, and lemon for a clean, protein-rich meal that supports your fitness goals.

Ingredients

• 2 sea bass fillets, skin-on (180g/6.3 oz each)
• 15 ml (1 tablespoon) extra virgin olive oil
• 3 g (1 teaspoon) fine sea salt
• 2 g (1/2 teaspoon) freshly ground black pepper
• 4 fresh rosemary sprigs
• 4 fresh thyme sprigs
• 2 garlic cloves, thinly sliced
• 1 lemon, halved
• 60 ml (1/4 cup) dry white wine
• 120 ml (1/2 cup) low-sodium fish or vegetable stock
• 5 g (1 teaspoon) unsalted butter

Instructions

1. Pat sea bass fillets dry with paper towels, ensuring the skin is completely dry. This allows the skin to crisp properly during searing.

2. Season both sides of each fillet evenly with salt and pepper approximately 2 minutes before cooking.

3. Heat olive oil in a 28 cm (11 inch) stainless steel skillet over medium-high heat until the oil shimmers and moves freely across the pan, approximately 2 minutes.

4. Place fillets skin-side down in the hot pan and resist moving them for 4-5 minutes, allowing the skin to develop a golden-brown crust. The flesh will turn opaque halfway up the side of the fillet.

5. Flip fillets carefully using a thin spatula and immediately distribute garlic slices, rosemary sprigs, and thyme sprigs around the fish in the pan.

6. Cook the flipped fillets for 2-3 minutes until the flesh is opaque throughout and flakes easily when pressed with a fork.

7. Transfer fillets to a warm serving plate. Pour wine into the pan, scraping up any browned bits, and reduce by half over medium heat, approximately 1 minute.

8. Add stock to the pan and simmer for 1-2 minutes until the liquid reduces slightly. Whisk in butter until fully incorporated.

9. Spoon the herb sauce over each fillet and serve immediately with fresh lemon wedges on the side.

Substitutions

• Substitute sea bass with halibut, flounder, or branzino for similar cooking time and delicate texture
• Replace dry white wine with 60 ml (1/4 cup) fresh lemon juice and 30 ml (2 tablespoons) water for alcohol-free version
• Use frozen sea bass fillets (thawed completely and dried well) if fresh fish is unavailable
• Substitute fresh herbs with 1 teaspoon dried rosemary and 1 teaspoon dried thyme if fresh are not available, adding during the final minute of cooking

Tips

• Do not move the fillets during the initial skin-down sear—movement releases moisture and prevents proper browning
• Use a meat thermometer: sea bass reaches safe doneness at 63°C (145°F) internal temperature
• Pat fish completely dry before cooking; any moisture on the surface will create steam and prevent browning
• Purchase sea bass from a reputable fishmonger and use within 24 hours for optimal flavor and texture

Pan seared fish with fresh herbs is a cornerstone of Mediterranean Italian coastal cuisine, particularly in regions like Liguria and Sicily where sea bass (branzino or spigola) is prepared simply to highlight its delicate flavor. This preparation method honors the Italian philosophy of respecting quality ingredients through minimal intervention.

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