Pan-Fried and Steamed Sea Bass Recipe

——A restaurant-quality Chinese seafood dish ready in just 15 minutes, locking in freshness and nutrition!——
Recipe developed by Dr. Ming J Wu

This Chinese-style sea bass dish combines the "pan-fry then steam" technique for crispy skin and tender, flaky meat, enhanced by the sweet-sour tang of pickled plums and the subtle numbing spice of Sichuan peppercorns—a perfect balance of flavors! Serve with multigrain rice and stir-fried seasonal vegetables for a healthy and impressive family meal.

Ingredients (Serves 2-3)

• Fresh sea bass – 1 whole (about 3 lbs, skin-on, lightly salted on both sides)

• Peanut oil – 1 tbsp

• Sichuan peppercorns – ½ tsp

• Pickled purple plum (with perilla leaves) – 2 plums + 2 tbsp pickling liquid

• Water – 60 ml

• Fresh ginger – 5-6 thin slices (about 1 inch long)

• Green onions – 1 stalk (cut into sections)

Cooking Instructions

1. Preheat the Pan
   Heat a 10-12 inch cast-iron skillet over medium heat. Add peanut oil and Sichuan peppercorns, stir-frying for about 3 minutes until fragrant.

2. Crisp the Skin
   Place the sea bass skin-side down in the pan and pan-fry for 3 minutes until golden and crispy, sealing in the juices.

3. Steam with Aromatics

   • Add pickled plums, pickling liquid, and water. Arrange ginger slices on top of the fish.

   • Cover and steam over medium-low heat for 10-15 minutes (adjust time based on fish size).

   • Key step: In the last minute, scatter green onions over the fish and cover to let the aroma infuse.

Nutritional Value and Health Benefits of Sea Bass

Sea bass is not only tender and delicious but also a nutritionist-approved "super white fish", packed with essential nutrients:

1. High-Quality Protein

   • Contains ~20g protein per 100g—low in fat and easily digestible, ideal for muscle building and post-surgery recovery.

2. Omega-3 Fatty Acids

   • Helps regulate blood pressure and lower bad cholesterol (LDL), reducing cardiovascular risks. Studies show that eating omega-3-rich fish twice a week can decrease stroke risk.

3. Vitamin D + Calcium

   • Promotes calcium absorption, strengthens bones and teeth, and helps prevent osteoporosis (especially beneficial for seniors and growing children).

4. DHA & Choline

   • Boosts brain cell activity, enhances memory and focus—an excellent choice for students and professionals with heavy mental workloads.

5. Selenium & Zinc

   • Antioxidant minerals that strengthen immunity and speed up wound healing.

Cooking Tips

• Choosing Fresh Fish: Look for clear, bulging eyes, bright red gills without odor, and firm flesh that springs back when pressed.

• Healthier Option: Reduce pickled plum liquid for those with high blood pressure and substitute with fresh lemon slices for a tangy flavor.

• Nutrition Boost: Steam with wood ear mushrooms or tofu for extra fiber and plant-based protein.

Try this delicious and nourishing dish—every bite is a step toward better health! 🐟✨