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.
Pan-fried Sea Bass
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.
Ginger Soy Sauce
The ginger soy sauce to pair with this, uses a combination of dark and light soy sauce, fresh piece of ginger root and garlic for flavour and then some honey for that stick sweetness and a little cornstarch to thicken.
It is a simple sauce/glaze that is perfect with a variety of fish or protein like chicken, pork etc.
Dark Soy Sauce
Dark Soy Sauce comes in various different brands and not all are equal. I find supermarket brands are often not true dark soy sauce, and they don't have that deep colour.
The best brands are Premium Chinese ones, such as Lee Kum Lee or Pearl River Bridge. So if you are wondering why your sauce is not as dark in colour. Ensure it definitely says Dark Soy Sauce on the bottle and where possible go for the Chinese Brands. Either way it shouldn't affect the taste too much if you can't get one of the recommended ones.
Replacements for Honey
The best replacement for Honey is Maple Syrup, has a similar liquid consistency that will work perfectly in a soy glaze like this. So you can use either here in this recipe.
Sides for Pan-Fried Sea Bass with Ginger Soy Sauce
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
come and follow me TO MAKE SURE YOU KEEP UP TO DATE ON ALL NEW RECIPES.
You can also subscribe to Slimming Eats so that you never miss any new updates.
Need extra Support? Come check out my amazing Facebook Support Group
IF YOU TRY THIS RECIPE, LET US KNOW! LEAVE A COMMENT, RATE IT AND TAG US IN YOUR PHOTOS @SLIMMINGEATS ON INSTAGRAM
- 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
- 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!!!
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
If you wish to share this recipe, then please do so by using the share buttons provided at top of this post.
DO NOT COPY AND/OR PASTE FULL RECIPES OR SCREENSHOTS OF ANY CONTENT FROM SLIMMING EATS TO ANY SOCIAL MEDIA OR WEBSITE, IT IS STRICTLY PROHIBITED.
ALL IMAGES AND CONTENT ON SLIMMING EATS ARE COPYRIGHT PROTECTED
Nutritional information etc are an estimate and are to be used for informational purposes only. Ingredients can vary in values from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate values yourself by the ingredients you use and the tools provided to you as a member of the programme you are following.
It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free, soy-free and/or dairy-free, for example). Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition InformationYield 2 Serving Size 1 SERVING
Amount 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.