Sea Bass
Varieties
Many different fish, not all related, are sold under the name of bass. Black sea bass, with its lean, firm flesh, is popular in Chinese cooking, steamed or deep-fried. Red and black groupers, the two most common kinds, are caught in temperate waters and appear in the cuisine of many Spanish-speaking countries. Most white sea bass on the market comes from Mexico. Although it is classified as in the drum family, white sea bass has firm white flesh like most members of the sea bass family. Hawaiian sea bass, called Hapu’upu’u, has dense meaty flesh. Chilean sea bass, not actually a member of the sea bass family, has large, pointed teeth and richer, softer flesh than sea bass. The Gulf coney grouper, or baquetta, lives along the West Coast of Central America and has dense, meaty flesh.
Preparation, Uses, & Tips
The secret to successful sea bass cookery is to not overcook it. Whichever of the following cooking methods you choose, your sea bass will be cooked when its flesh becomes opaque yet is still moist on the inside. Most sea bass and groupers should be cooked as skinless fillets, steaks, or chunks, as the skin is tough and strong tasting.
Baking
Place sea bass in a greased baking dish and place on a baking sheet. Chilean sea bass do well brushed with melted butter or oil and seasoned with salt and pepper. Other sea bass are good baked covered with a creamy sauce. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes per inch (about 2.5cm) of thickness.
Grilling
Place fillets or steaks directly on a greased grill, 4 to 6 inches (10 to 15cm) above prepared coals or fire. Cut Hawaiian sea bass and baquetta into 1-inch (about 2.5cm) squares and skewer for kebabs. Baste with butter, oil, or marinade. Cook until opaque and moist on the inside, 6 to 8 minutes.
Broiling
Place seasoned and/or marinated sea bass on a well-greased broiler pan. Dredge Chilean sea bass in flour, cornmeal, or crumbs. Broil under preheated broiler about 4 to 5 inches (about 10 to 12.5cm) from heat. Cook until opaque and moist on the inside, 6 to 10 minutes.
Pan frying
Fry sea bass in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, 4 to 8 minutes.
Stir-frying
Cut sea bass steaks or fillets into bite-sized pieces. Coat with cornstarch, and stir-fry gently and briefly in hot oil before adding to your favorite stir-fried vegetables.
Deep frying
Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Cut any type sea bass, with the exception of Chilean sea bass (a fatty fish, better cooked with dry heat), into similar-sized pieces, 1 1/4 to 1 1/2 inches (about 3.2 to 3.8cm) thick. Dip in batter, drain, then slip fish into hot oil. Cook until brown, 2 to 3 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip sea bass in, then cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness.
Steaming
Place sea bass on a greased perforated rack over 1 to 2 inches about (2.5 to 5cm) of rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil through cooking time, 8 to 10 minutes per inch (about 2.5cm) thickness of fish.
Storing
Keep sea bass cool on the trip from the market to your house. Never let it stay unrefrigerated for long. To store sea bass, remove packaging, rinse fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. Sea bass will store well this way for up to two days. When well-wrapped, sea bass can be frozen for up to two months in a refrigerator freezer compartment and three to four months in a deep-freeze. Use lined freezer paper, and wrap fish tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place fish in pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the whole fish (in a waterproof plastic bag) in a sink with cool running water, allowing about 1/2 hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (454g), with equal standing time in between zaps.
Nutrition Highlights
Sea bass, 1 fillet (3.5 oz.) (99g) (cooked, dry heat)
- Calories: 125
- Protein: 24g
- Carbohydrate: 0.0g
- Total Fat: 2.6g
- Fiber: 0.0g
*Good Source of: Magnesium (53.5mg)
When cooked (dry heat), sea bass provides 0.762 grams of omega-3 fatty acids, derived from EPA (0.206g) and DHA (0.556g), per 100 grams of sea bass.
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