Mediterranean Diet 101

Pan Fried Sea Bass Fillets

Sea Bass can be found year long as fresh or frozen whole fish or as a fillet. Pan frying is the simplest way of preparing any fish, quickly and easily. Using parsley, garlic, lemon juice and olive oil can turn great tasting fish into a delicacy.

pan fried sea bassWash and dry sea bass fillets and cut them to desired size and thickness. Add some salt and pepper and then roll them in the flour.


pan fried sea bassIn a non-stick pan, add 1-2 tablespoons of olive oil (for better flavor and crispy fish crust) and put the pan on the medium heat.

Add fillets and fry them 3-5 minutes on both sides - frying time depends on fillets thickness.

Control the heat so that fillets are golden brown after required time of frying - it takes some time to master this, but it is not difficult, not even for guys :)

 And that is it - sea bass pan fried fillets are done.

pan fried sea bass

This way, one can prepare various fish fillets and whole fish.

Pan fried sea bass fillets can be served with potato salad, ordinary lettuce salad, mashed potatoes, mixed vegetables, polenta, whole grain bread, a glass of good wine etc.

lemonAlso, when serving, feel free to add some chopped parsley, minced garlic and freshly squeezed lemon juice. Since fish was prepared in olive oil, there is no need to add more of it, but if someone wants, feel free to add few drops of extra virgin olive oil on fish fillets.

Note: extra virgin olive oil, regardless of it's many health benefits, still has 135kcal per single, 15g, tablespoon of oil.

Sea bass is rich in protein, low in fat and contains numerous vitamins and minerals. Also, it contains around 200-225 IU of vitamin D per 100g of fish meat. So, even very small portion of Sea Bass, for example 250g, contains at least 500-575 IU of vitamin D, practically a daily dose of required vitamin D.

Although fats are low, most of the fats are healthy fats, including omega-3 fatty acids - a reason more to enjoy this healthy meal more often.

Bone Appetite!

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