Forget fancy restaurants! pan-fried sea bass It's surprisingly easy to make at home. This recipe from Chef Sinu of Holland America Line is so delicious! One of the best fish recipes I've ever tasted.
![Seared fish served over mashed parsnips with roasted cherry tomatoes and arugula, served in a white bowl, with arugula and lemon wedges on the side.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-4.jpg)
![Seared fish served over mashed parsnips with roasted cherry tomatoes and arugula, served in a white bowl, with arugula and lemon wedges on the side.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-4.jpg)
This recipe is very easy to make. I started with frozen sea bass from Vital Choice, the fish of choice on Holland America cruise ships. I've sailed with Holland America twice and the food has always been great.
If you cruise a lot, you might want to look into some of these cruise line recipes that you can easily make at home.
Another benefit of eating fish is that it's low in calories and high in protein, so not only is it a delicious meal, it's also good for your body.
I have made this dish three times and it is very simple to prepare. Use good quality seafood and do not overcook the fish. If you follow the tips below, this will become one of your favorite fish recipes.
What you need to make this dish
![Ingredients listed include arugula, cream, parsnip, salt and pepper, sea bass, olive oil, tomatoes, butter, garlic, lemon, and herbs.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-ingredients.jpg)
![Ingredients listed include arugula, cream, parsnip, salt and pepper, sea bass, olive oil, tomatoes, butter, garlic, lemon, and herbs.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-ingredients.jpg)
- Wild Chilean Sea Bass – I used the frozen version from Vital Choice.
- Cherry Tomatoes – Our favorite is Sugar Bomb.
- parsnip
- half and half
- arugula
- garlic
- lemon
- Herb
Scroll down to see the recipe card with a full list of ingredients and directions.
Replace and Add
We love this recipe with sea bass, but if you can't find that type of fish, you can use cod, mahi mahi, red snapper, or grouper.
To save calories, you can use whole or 2% milk instead of heavy cream for parsnips. If you're not a fan of parsnips, mashed potatoes also make a great side dish.
Fresh herbs like basil, rosemary, and fresh parsley also go well with sea bass. Dried herbs are also suitable in a pinch, but we prefer fresh ones.
How to Make Chilean Sea Bass
If you can find fresh sea bass, be sure to use it. Be aware that most of the fish you see at your local grocery store has been previously frozen and has been sitting on ice in the display case all day. If you want to buy fresh fish, the fish market is a better option. Vital Choice flash freezes our fish to retain its flavor.
I started with frozen fish. I have used both the quick thaw and overnight thaw methods. I prefer to thaw it overnight. This is because it thaws more evenly.
Adjust oven rack to upper third and preheat oven to 450°F.
On a rimmed baking sheet, toss the cherry tomatoes with 2 tablespoons olive oil, 5 fresh thyme sprigs, salt, and pepper.
![Line a baking sheet with foil and spread cherry tomatoes, thyme and oil.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-2.jpg)
![Line a baking sheet with foil and spread cherry tomatoes, thyme and oil.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-2.jpg)
Roast for 20 to 25 minutes, until the tomatoes begin to blister and burst. separately.
Season the parsnips with salt and place in a medium saucepan. Add the half-and-half, garlic, bay leaves, and remaining thyme and place the pan over medium heat.
![Sliced parsnips and cream placed in a pan on a white marble counter.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-9.jpg)
![Sliced parsnips and cream placed in a pan on a white marble counter.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-9.jpg)
Cook and simmer for 12-15 minutes or until tender. Using a slotted wooden spoon, transfer the parsnips to a food processor, reserving the other half. Add butter and half-and-half to create creamy mashed parsnips. The consistency should be like mashed potatoes. Season with kosher salt and pepper to taste. Stay warm.
Remove fish from package, rinse gently and pat dry with paper towels. Season both sides of the fish with salt and pepper.
Heat a large skillet over medium heat, add 1 tablespoon olive oil and heat until the oil shimmers. It is important to get the pan very hot before adding the fish. This is because the heat breaks the protein bonds, preventing the fish from sticking to the bottom of the pan.
If the fish has skin, place it skin side down in the pan. Place the skinless fish fillets in the hot pan and cook until golden brown, about 2 to 3 minutes.
Gently turn the fish over and cook for another 3 to 4 minutes. The fish is fully cooked when its internal temperature reaches 140 degrees, but you can tell when it is cooked when it changes from opaque to white.
Top the fish with a spoonful of the parsnip puree and top with the greens, lemon zest, lemon slices, cherry tomatoes and a drizzle of olive oil. Just before serving, squeeze lemon juice over the fish.
![Seared fish served over mashed parsnips with roasted cherry tomatoes and arugula, served in a white bowl, with arugula and lemon wedges on the side.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-6.jpg)
![Seared fish served over mashed parsnips with roasted cherry tomatoes and arugula, served in a white bowl, with arugula and lemon wedges on the side.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-6.jpg)
Frequently Asked Questions
The fish will turn from an opaque shade to white and read 140° using an instant-read thermometer.
The key to preventing fish from sticking is to use olive oil or butter (or both) and wait until the pan is very hot before adding the fish.
Sea Bass is a mild white fish with a buttery flavor and crispy texture similar to cod.
![Place the seared fish in a pan in a white bowl over mashed parsnips with roasted cherry tomatoes, arugula and lemon wedges.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-5.jpg)
![Place the seared fish in a pan in a white bowl over mashed parsnips with roasted cherry tomatoes, arugula and lemon wedges.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-5.jpg)
Top Tips
Overcooking fish is the quickest way to ruin it. The fish will still cook for a minute or two after you turn off the heat, so keep this in mind when removing it from the hot pan.
There are two tricks to getting good or crispy skin on pan-seared sea bass. First, coat the pan well with olive oil or butter. Second, make sure the pan is hot before adding the fish.
We cook this fish over fairly high heat for a short period of time. Cooking it for a long time over low heat creates a rubbery texture that no one wants to eat.
You can tell if the fish is no longer raw by sticking a fork into the thickest part of the fish and twisting it ever so slightly because the fish will start to break up a little. A cooking thermometer is the best way to know for sure.
You can bake this fish in a 375 degree oven for about 15 minutes, or 3 to 5 minutes per side.
Store leftover food in an airtight container in the refrigerator. I ate it the next day and it was still delicious.
I have several Holland America cookbooks and would like to try more of their recipes. If you love cruising, be sure to check out our Holland America Alaska reviews and things to do on Holland America cruise ships.
our favorite
seafood recipes
![Seared fish served in a white bowl over mashed parsnips with roasted cherry tomatoes and arugula.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-4-500x500.jpg)
![Seared fish served in a white bowl over mashed parsnips with roasted cherry tomatoes and arugula.](https://kellystilwell.com/wp-content/uploads/2024/05/pan-seared-sea-bass-4-500x500.jpg)
Pick pieces of fish of the same size and thaw them overnight.
Adjust oven rack to upper third and preheat oven to 450°F.
On a rimmed baking sheet, toss the cherry tomatoes with 2 tablespoons olive oil, 5 fresh thyme sprigs, salt, and pepper.
Roast the tomatoes for 20 to 25 minutes, until they begin to blister and burst. separately.
While the tomatoes are cooking, season the parsnips with salt and place in a medium saucepan. Add the half-and-half, garlic, bay leaves, and remaining thyme and place the pan over medium heat.
Cook and simmer for 12-15 minutes or until tender.
Using a slotted wooden spoon, transfer the parsnips to a food processor, reserving the other half.
Add butter and half-and-half to create creamy mashed parsnips. The consistency should be like creamy mashed potatoes. Season with kosher salt and pepper to taste. Stay warm.
Remove fish from package, rinse gently and pat dry with paper towels. Season both sides of the fish with salt and pepper.
Heat a large skillet over medium heat, add 1 tablespoon olive oil and heat until the oil shimmers. It is important to get the pan very hot before adding the fish. This is because the heat breaks the protein bonds, preventing the fish from sticking to the bottom of the pan.
If the fish has skin, place it skin side down in the pan. Place the skinless fish fillets in the hot pan and cook until golden brown, about 2 to 3 minutes.
- Gently turn the fish over and cook for another 3 to 4 minutes. The fish is done when its internal temperature reaches 140°. You can tell when it's finished as it changes from opaque to white.
Top the fish with a spoonful of the parsnip puree and top with the greens, lemon zest, lemon slices, cherry tomatoes and a drizzle of olive oil. Just before serving, squeeze lemon juice over the fish.
clothing material: One | calorie: 512calorie | carbohydrate: 29g | protein: 35g | province: 29g | Saturated Fat: 10g | Polyunsaturated fat: threeg | Monounsaturated fat: 14g | trans fat: 0.2g | cholesterol: 167mg | salt: 216mg | potassium: 1212mg | fiber: 7g | sugar: 10g | Vitamin A: 1236IU | Vitamin C: 52mg | calcium: 151mg | steel: threemg