Pan-fried Sea Bass with Ginger Soy Sauce - delicious sea bass cooked in a pan and served with a simple honey soy sauce fragranced with fresh ginger.
Sea bass is probably one of my favourites fish to cook with, but it can be hard to source here where I live in Canada. Often only frozen fillets, occasionally I can pick up some fillets from the fish monger counter at the grocery store and when it's available I always grab some. It's a simple fish to cook, so quick and easy by pan frying and then can be served with the basic of seasonings or a delicious fragrant sauce to compliment.
Calories in Seabass with Ginger Soy Sauce
This recipe serves 2 and is 243 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Sea bass fillets: Sea bass has a delicate flavour and flaky texture that works perfectly with the sweet savoury ginger soy sauce. Try to use fillets of a similar size so they cook evenly.
- Sea salt and black pepper: Lightly season the fish before cooking to help enhance the natural flavour.
- Light soy sauce: Adds salty savoury flavour to the sauce without overpowering the fish.
- Dark soy sauce: Adds extra depth, richness, and colour to the sauce.
- Rice vinegar:CBalances the sweetness and savoury flavours with a little acidity.
- Garlic: Adds savoury depth and works beautifully with the ginger and soy flavours.
- Fresh ginger root: Fresh ginger gives the sauce warmth and freshness while adding that classic Asian-inspired flavour.
- Honey: Adds sweetness and helps balance the saltiness of the soy sauce and sharpness of the vinegar.
- Water: Helps create the sauce and allows everything to simmer together evenly.
- Cornstarch (cornflour): Helps lightly thicken the sauce so it coats the fish beautifully.
- Sesame oil: Adds a rich nutty flavour and finishes the sauce perfectly. A little goes a long way.
- Fresh coriander or spring onions: Add freshness, colour, and a little crunch when scattered over before serving.
- Cooking oil spray: Used to lightly coat the pan and help cook the fish without needing lots of oil.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions
Variations and Substitutes
There are plenty of easy ways to adapt this sea bass in ginger soy sauce depending on what you have on hand.
- Sea bass can be swapped for salmon, cod, haddock, tilapia, trout, halibut, or prawns.
- Chicken, tofu, or salmon cubes also work really well with the ginger soy sauce.
- Honey can be replaced with maple syrup or brown sugar.
- Use tamari instead of soy sauce for a gluten-free option.
- Add chilli flakes, fresh chilli, or sriracha for extra heat.
- Fresh garlic and ginger give the best flavour, but garlic paste or ginger paste can also be used.
- Sesame oil can be left out if preferred, although it does add lots of flavour.
- Coriander can be swapped for spring onions or fresh parsley if preferred.
Sides Suggestions
For your main side either rice or noodles will pair well with this recipe. I went for some plain Jasmine Rice. If you struggle to cook perfect rice. Try my easy method of 2 parts liquid to 1 part rice. So for example, for 1 cup of rice you want two cups of liquid. Rinse your rice first, add to a pan with the liquid, bring to a boil and simmer until the liquid is pretty much all absorbed, turned off the heat, add a lid and leave for about 12-15 minutes, you will have perfectly cooked rice every time. Just remember to not be tempted to stir the rice in the cooking time.
If you are doing low carb or just want to reduce the calories in your meal then this Roasted Cauliflower Rice is the perfect substitute for rice. I love to roast my cauliflower rice and it gives it much more flavour.
As well as the rice I also did a simple stir fry of carrot and zucchini (courgette) batons. Just slice the vegetables into thin sticks, spray a pan with cooking oil spray and fry the carrot first, when that has softened slightly you can add in the zucchini (courgette) as this only takes a minute or so and then season with a little salt and black pepper. If you don't fancy these vegetables then pair with any of your choosing. There is a huge variety you can choose from for stir fries.
More Fish and Seafood Recipes
Do you enjoy fish and seafood recipes? Then check out some of these:
- DOUBLE BAKED SMOKED MACKEREL STUFFED SWEET POTATO
- ACTIFRY FISH AND CHIPS
- HEALTHY TUNA MELT
- BUTTERY LOBSTER PASTA WITH FRESH GRAPE TOMATOES
- DAIRY FREE FISH PIE
- PRAWN PURI
- SALMON AND LEEK PASTA BAKE
- HONEY TERIYAKI SALMON WITH NOODLES
- SALMON AND TOMATOES WITH RICE PILAF
or head on over to my Full Recipe Index with over 900 delicious Slimming Eats and Weight Watchers friendly recipes all fully searchable by meal type, ingredients etc
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Recipe Card
Pan-Fried Sea Bass with Ginger Soy Sauce
Pan-fried Sea Bass with Ginger Soy Sauce - delicious sea bass cooked in a pan and served with a simple honey soy sauce fragranced with fresh ginger.
Ingredients
- 2 seabass fillets, uncooked
- pinch of sea salt and black pepper
- black pepper
- 2 tablespoons of light soy sauce
- 1 tablespoon of dark soy sauce
- 1 tablespoon of rice vinegar
- 1 clove of garlic, minced
- 1 tablespoon piece of fresh ginger root, sliced into thin sticks
- 2 tablespoons of honey
- 150ml of water
- ½ tablespoon of cornstarch (cornflour)
- 1 teaspoon of sesame oil
- chopped fresh coriander or spring onions to garnish
- cooking oil spray
Instructions
- Pat the Sea Bass fillets dry with some kitchen paper and season with a pinch of sea salt and black pepper.
- Spray a frying pan over a medium high heat, with cooking oil spray.
- Add the sea bass fillets, skin side down and cook until the skin is golden and crisp, flip and cook the other side (approx 3 minutes each side).
- While the fillets are cooking, add the water, soy sauce, honey, vinegar, garlic, ginger, cornstarch and sesame oil to a small saucepan and whisk to combine. Heat on high until it starts to bubble and thicken up (takes 5-8 minutes). Drizzle over the cooked sea bass fillets and serve garnished with chopped coriander or spring onions.
- Serve with your choice of sides and Enjoy!!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
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Nutrition Information
Yield
2Serving Size
1 SERVINGAmount Per Serving Calories 243Total Fat 4.9gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 10gCholesterol 54mgSodium 1300mgCarbohydrates 24gFiber 1gSugar 18gProtein 26g
Nutritional information, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Elaine says
Tried this recipe and found it very tasty. Will be making it again.
Denise Ross says
Lovely dish first time making it, will definitely do it again, really enjoyed it . Thank you.
Rachel Orton says
Can this be frozen?
Siobhan (Slimming Eats) says
While there is no reason why this can't be frozen, reheating is likely to over cook the fish, so I would personally eat upon cooking.
Mary Sambou says
Made this tonight and it was fab, will definitely be making it again
Milly says
This was sooooo tasty, and so simple to make. Served with rice and courgettes. The sauce is delicious. Thanks for another fab recipe.