Fantastic, wholesome, and colorful, this is All About That Seabass, something to inspire much more than a recipe. A Japanese recipe where the succulent flavors of our sea bass get hit beautifully with soba noodles, ponzu dressing, toasted nuts, and a splash of color. Texture and flavors grace this recipe, toeing the line between healthy and indulgent.
Every bite of this show-stopping dish is an experience—lots of omega-3s in the sea bass, soy-to-make-somen-soba noodles, straight ponzu sauce flavored with yuzu, and full-on palate punches. This garnish is an embodiment of a fresh herb, a crunchy element, and umami that makes it perfect in any casual or fancy dish. For anyone looking for a healthy fish recipe, this one balances nutrition with pure culinary enjoyment.
If you’re after pan fried sea bass fillet recipes, this recipe brings out the best in the sea bass fillets, with their crisp, golden exterior and tender, flaky interior. These sea bass fillets recipes pan fried are incredibly simple yet pack a big punch of flavor.
All About That Seabass
Equipment
- 1 Non-stick Pan For searing seabass
- 1 pot For boiling soba noodles
- 1 Tongs To flip bok choy & fish
- 1 Mandolin For thinly slicing radish
- 1 Ceramic Bowl For elegant plating
Ingredients
- 140 g Sea Bass Fillet Skin-on, fresh or frozen
- 130 g Soba Noodles Cooked, rinsed in cold water
- 1 g Salt For seasoning fish
- 3 g Coriander Leaves Chopped, for garnish
- 2 g Fried Garlic Ready-made or homemade
- 15 g Pickled Red Radish Thinly sliced
- 10 g Onion Spring Thinly sliced
- 4 g Chili Red Thinly sliced
- 35 g Bok Choy Braised in light garlic broth
- 5 g Cashew Nuts Toasted and crushed
- 25 ml Yuzu Ponzu Dressing Citrus-soy blend
- 2 g Sesame Seeds White + black, toasted
- 0.5 g Yaki Nori Sheets Crumbled
- 5 g Butter Replacement For searing fish
- Corn Oil For pan-frying fish
Instructions
- Toast sesame seeds in a dry pan until golden, then set aside. Chop coriander, slice spring onion and red chili, crumble yaki nori, and ensure pickled radish is ready. Toast cashews and crush roughly.
- Braise bok choy in a small saucepan with light vegetable broth or water and a pinch of garlic until tender but vibrant green, about 5 minutes. Set aside.
- Boil soba noodles in a medium pot until al dente, about 5–6 minutes. Rinse under cold water, toss with yuzu ponzu dressing, and set aside to reach room temperature.
- Heat corn oil in a non-stick frying pan over medium heat. Place seabass skin-side down, press gently, and cook until skin is golden and crisp, about 3–4 minutes. Add butter replacement and baste until fish is fully cooked, about 2–3 minutes more. Remove and rest for 2 minutes.
- Arrange soba noodles in the center of a wide bowl. Place braised bok choy around the noodles and lay the seabass gently on top.
- Garnish with fried garlic, spring onion, red chili, crushed cashews, sesame seeds, pickled radish, coriander, and crumbled yaki nori. Serve immediately.
Notes
🌿 Key Ingredients’ Health Benefits
🐟 Seabass
Protein with healthy fats and supreme omega-3 fatty acids, which are anti-inflammatory and good for brain and heart support; other healthful components include selenium and phosphorus.
🌾 Soba Noodles
These are gluten-free, nutritious, and satisfy one’s need for fiber, magnesium, and flavonoid rutin, which assists in blood flow, thereby benefiting heart health.
🥬 Bok Choy
Bok choy is a low-calorie, Freebie from low-yielding results. It is rich in vitamins A, K, and calcium and is good for immune functioning as well as bone health.
🌶️ Chili & Garlic
Chilies suppress inflammation and improve blood flow, while garlic is mostly known for its effectiveness in contributing to heart health, boosting immunity, and for its antimicrobial activities.
🍋 Yuzu Ponzu Dressing
High in vitamin C, yuzu characterizes the smooth-tasting ponzu and a tangy kick of umami. So good for your gut, fermented with soy components.
🥜 Cashews & Sesame Seeds
I love the way these assaults the pursuing mugs so hard and cherry hard! With the chipping of the hard-working fats from the plant, the zinc, copper, and iron make our bodies heart-healthy and sustainable.
🛍️ Ingredient Selection & Storage Tips
- Sea Bass – use sustainably sourced fresh or frozen fillets. Fresh fish should smell clean and be firm to the touch. Keep it in the coldest part of the fridge, and not more than 1–2 days should go by before it is eaten.
- Soba Noodles – Ensure that the noodles you pick are 100% soba for a gluten-free option. Store dry noodles in sealed containers. Rinse the cooked noodles in cool water to stop them from sticking together.
- Yuzu Ponzu: Available in Asian supermarkets. Refrigerate it after opening and use within 3 months.
- Bok Choy: Always buy bok choy with firm, safe, green stalks and striped leaves. Keep unsliced in the fridge for 5 days.
- Pickled Radish: Homemade pickles made with vinegar, sugar, and salt are good for a week in the refrigerator.
🍽️ Serving Ideas & Creative Variations
🌈 Plating Tips
Using a wide, flat ceramic bowl could give the look a high-end one in a pinch.
The garnishing of the sushi should be kept until the last moment so that the colors and crispiness are preserved.
For a gourmet presentation, edible flowers or microgreens may be included with the finished product.
🔄 Variations
- Protein Swaps: Think about changing the protein-consideration at all, give tofu, salmon, and grilled prawns a shot.
- Noodle Alternatives: If no soba is available, this could be replaced by udon noodles, rice noodles, or spiralized zucchini as a low-carb option.
- Vegan Version: Grill the tofu and serve it with a miso-ponzu glaze in place of the fish and butter.
- Nut-Free Option: One could consider using roasted pumpkin seeds instead or even omitting the nuts altogether.
🥂 Pairing Suggestions
🍷 Alcoholic Pairings
- Sake: A dry and chilled sake would go delightfully well with the umami and citrus of the ponzu.
- White Wine: Try a dry Riesling, Grüner Veltliner, or Albariño for a nice touch of acidity that plays well with the seabass.
- Sparkling Wine: The sharpness of the bubbles provides a much-needed contrast to the rich fish and sesame.
🧃 Non-Alcoholic Pairings
- Green Tea On Ice: Contains subtle tannins and provides a refreshing finish after the meal.
- Yuzu Soda or Citrus-Flavored Sparkling Water: Showcases the ponzu while lightening the meal.
- Ginger-Lemongrass Iced Tea: Would taste good as a complementary potion to the Asian-palette flavor parade or be a good assistance for digestion.
🕒 Best Time of Day to Enjoy
This dish is perfect for:
- Lunch: It energizes and boosts strength, but in a balanced way—lots of food is a no-go.
- Dinner: More of a formal dinner with comfort as its purpose for leisure.
- Brunch: Very airy and flavorful, making a perfect finish to weekend afternoons.
Disregard mornings that are all rush—the preparation steps deserve a moment of appreciation.
💡 Pro Tips for Success
- Leave the Skin Nice and Crispy: Do ensure the fish skin is dry before searing. Don’t move until the flip.
- Warm Noodles Just Right: Drizzle the coating on the noodles, off heat, to keep the dressing fresh.
- Mandolin the Radish: Paper thin adds an element of both visual and bite contrast.
- The nuts toast, the nori to accompany—make the taste really pop.
- Brush Them with Butter; That Final Glossy Touch Will Also Help Retain Moisture.
✍️ Final Thoughts
“All About That Seabass” is a classy yet approachable recipe that marries Asian flavors with Western presentation. It’s a light, refreshing dish full of flavor and healthy ingredients, a dish that proves that healthy food can be exciting and indulgent.
Be it for a quiet dinner for one, an intimate brunch, or an evening of entertaining, it is difficult to find a more enjoyable dish than these soba noodles, sitting under sweet, golden-seared seabass—tickling texture, taste, healthfulness, and presentation for everyone invited.
