Pan Fried Seabass Fillet Recipe

preheat and prepare

Preheat oven to 220°C (425°F). Line a baking sheet with parchment paper or lightly oil it.

After cutting potatoes into thin fries (about 6 mm / 1/4 inch), place them in a large bowl of cold water and soak for 20 minutes to remove excess starch. Drain and pat thoroughly dry with clean kitchen towels or paper towels.

Toss dried fries with 2 tablespoons olive oil, 1 tsp sea salt, 1/2 tsp black pepper and 1/2 tsp smoked paprika (if using) until evenly coated. Spread into a single layer on the prepared baking sheet, leaving space between pieces so they crisp rather than steam.

Bake for 20–30 minutes, turning once halfway through, until golden and crisp at the edges. For extra crispness, finish under a hot broiler for 1–2 minutes, watching closely. Remove from oven and keep warm while you cook the fish.

Pat the sea bass fillets very dry with paper towels. Check for pin bones and remove if present.

Season both sides of each fillet with 1/2 tsp salt and about 1/4 tsp black pepper. Lightly dust the skin side and flesh side with the 2 tablespoons of flour, shaking off any excess. The flour helps develop a light crust and protects the flesh while searing.

Heat a large non-stick or stainless steel frying pan over medium-high heat until hot. Add 1 tablespoon olive oil and swirl to coat.

Place the fillets skin-side down in the pan. Press gently with a spatula for 10–15 seconds to ensure the skin makes full contact and doesn’t curl. Reduce heat to medium and cook skin-side down for 4–6 minutes, depending on thickness, until the skin is deep golden and crisp and the fish is cooked about two-thirds of the way up the fillet.

Flip the fillets carefully and cook the flesh side for 30–90 seconds more, until just cooked through (internal temperature ~60°C / 140–145°F) — do not overcook. Transfer fish to a warm plate and tent loosely with foil.

While fillets cook (or in a small saucepan), add 3 tablespoons unsalted butter and 1 tablespoon olive oil to a small skillet over medium-low heat. Once the butter melts, add the 3 minced garlic cloves and cook gently for 1–1.5 minutes until fragrant and just starting to color — do not burn.

Stir in 1 tablespoon lemon juice and 2 tablespoons chopped parsley. Taste and adjust seasoning with a pinch more salt if needed. Keep the garlic butter warm but do not let it brown further.

Spoon the warm garlic butter over the cooked sea bass fillets just before serving.

In a bowl, whisk together 1 tablespoon extra virgin olive oil, 1 teaspoon lemon juice, 1/4 tsp sea salt and 1/4 tsp black pepper.

Add 4 cups rocket to the bowl and toss lightly to coat. Taste and adjust seasoning if required.

Divide the dressed rocket between two plates. Top with shaved parmesan (about 1/2 cup per plate). Place a seabass fillet on each plate alongside a portion of skinny fries. Drizzle any remaining garlic butter over the fish and finish with an extra small scatter of parsley, a lemon wedge if desired, and a light grind of black pepper.