by Evan Brady
Fish is a great protein to add to your healthy diet because it is low in saturated fat, overall fat, and calories. Cold water fish like mackerel, salmon, sea bass are high in Omega-3 fatty acids which help prevent blood clots that may cause a heart attack. Today I’m going to show you a super healthy way to prepare sea bass.
When cooking fish, people typically turn to the 4 most popular techniques to getting the job done. These are typically broiling, grilling, sautéing, and baking. In the following recipe, we’re going to poach our sea bass in a shallow pan under the broiler. This is an easy and healthy way to infuse our citrus, herbs, and flavor directly into the fish while keeping the fish moist and attaining that delicious, crispy skin. All without butter or oil!
1ea. Lemon, sliced
2ea. Shallots, sliced thin
5clv. Garlic, sliced thin
5ea. Bay Leaves
1T. Mixed Peppercorns
2C. White Wine
- Preheat your oven to Broil. If you have the ability to convection broil set it to that setting.
- In a sautoir arrange all the shallots and garlic in the center.
- Place the fish on top.
- Arrange the lemons, peppercorns and herbs around the fish.
- Add enough wine to come right to the base of the fish.
- Place the pan in the oven ¾ up in the oven, and a ¼ away from the element.
- Be careful not to place too close to the element or it will burn the skin.
- Cook for about 5 minutes until the flesh is firm, and the skin is crispy.
Pair the sea bass with a fresh vegetable such as broccoli or asparagus and enjoy!
Evan is highly trained in the classics with a degree from the Culinary Institute of America in New York and specializes in modern technique. He was previously the Chef de Partie at the Lincoln Ristorante in New York City with notable staging experience at Eleven Madison Park, Atera, and Maialino. Evan is the Executive Chef at Savory Celebration.