Pan-Fried Sea Bass with Chili & Greens – A Fresh and Flavorful Dish

Pan-Fried Sea Bass with Chili & Greens is a light yet satisfying dish that celebrates fresh, vibrant flavors. Crispy-skinned sea bass is paired with tender greens and a gentle kick of chili, creating a balanced meal that feels elegant but is simple enough for weeknight cooking. It’s wholesome, colorful, and ready in minutes—perfect for when you want something nourishing without spending hours in the kitchen.

Why You’ll Love This Recipe

Quick & Easy: On the table in under 30 minutes.
Healthy & Balanced: Packed with lean protein and fiber-rich greens.
Vibrant Flavors: Chili heat and fresh vegetables brighten the dish.
Restaurant-Worthy: Crispy fish with a delicate presentation at home.

Ingredients

• 2 sea bass fillets, skin on
• 1 tbsp olive oil
• 1 red chili, thinly sliced (adjust to taste)
• 2 cups mixed greens (such as spinach, kale, or Swiss chard)
• 2 cloves garlic, thinly sliced
• Juice of ½ lemon
• Salt and black pepper, to taste
• Optional garnish: fresh parsley or coriander

Instructions

1. Prepare the Fish
Pat the sea bass fillets dry with paper towels. Season both sides with salt and black pepper.

2. Pan-Fry the Sea Bass
Heat olive oil in a nonstick skillet over medium-high heat. Place sea bass fillets skin-side down and cook for 4–5 minutes until the skin is crisp and golden. Flip and cook the other side for 2–3 minutes until just cooked through. Remove and keep warm.

3. Sauté the Greens
In the same skillet, reduce heat to medium. Add garlic and chili slices, cooking for 1–2 minutes until fragrant. Add the greens and sauté until just wilted, about 2–3 minutes. Season lightly with salt and a squeeze of lemon juice.

4. Assemble and Serve
Divide the sautéed greens between plates, top with the crispy sea bass, and garnish with fresh herbs if desired. Serve immediately.

Nutritional Information

Calories: 280
Carbohydrates: 6g
Fat: 15g
Protein: 30g
Fiber: 2g

Tips for Success

• Crispy Skin Trick: Always start with a dry fillet and hot pan.
• Balance the Heat: Remove chili seeds for milder spice.
• Greens Variety: Use whatever leafy greens you have on hand.
• Citrus Finish: A final squeeze of lemon brightens the entire dish.

Why This Recipe Works

The combination of crisp-skinned sea bass, sautéed greens, and chili creates a meal that is both elegant and approachable. The flavors are bold yet balanced, and the quick cooking time makes it ideal for busy nights.

Pan-Fried Sea Bass with Chili & Greens is a vibrant, healthy, and flavorful dish that proves you don’t need complicated ingredients for a standout meal. Simple to prepare yet restaurant-quality, this recipe is perfect for a light dinner that feels special.