Q: Can I use frozen sea bass?

A: Yes — just thaw it completely and pat it dry before cooking.

Q: Is sea bass healthy?

A: Yes — it’s a lean protein source rich in omega-3 fatty acids.

Q: What other grains can I use instead of couscous?

A: Try quinoa, bulgur, rice, or cauliflower rice.

Q: Can I make this dairy-free?

A: Yes — replace butter with olive oil or plant-based margarine.

Q: How do I know when the fish is done?

A: It flakes easily with a fork and is opaque throughout.

Q: Can I bake the sea bass instead?

A: Yes — bake at 400°F (200°C) for 10–12 minutes, depending on thickness.

Q: What’s the best way to crisp the skin?

A: High heat, dry skin, and pressing down when placing the fish in the pan.

Q: Can I use this method for other fish?

A: Absolutely — trout, snapper, or halibut work well too.

Q: Should I remove the skin?

A: No — the skin adds texture and flavour when crisped properly.

Q: How long can leftovers be stored?

A: Store in the fridge up to 2 days. Reheat gently in a skillet.

Pan-seared havabbor med citron smør sauce og urt couscous

Pan-Seared Sea Bass with Lemon Butter Sauce and Herb Couscous

Rated 5.0 stars by 1 users

Cuisine

Mediterranean

Servings

Prep Time

10 minutes

Cook Time

20 minutes

Calories

410

Sea bass is the kind of ingredient that elevates any dinner — tender, flaky, and mild enough to pair beautifully with bold or delicate flavours alike.

In this quick and elegant dish, sea bass is seared to golden perfection in a hot pan, its skin turning irresistibly crisp while the flesh stays juicy and moist. A splash of lemon juice and a swirl of melted butter finish it with restaurant-style richness, without weighing it down.

Paired with light, fragrant couscous infused with fresh herbs and lemon zest, this meal hits all the right notes: bright, balanced, satisfying. It’s fast enough for a busy weeknight but feels special enough for entertaining.

With just one pan and simple pantry ingredients, this recipe proves that cooking beautiful seafood at home doesn't need to be intimidating — it just needs a little care, a hot pan, and the right finishing touches.

Image of Pan-Seared Sea Bass with Lemon Butter Sauce and Herb Couscous

Ingredients

For the sea bass

2 sea bass fillets, skin on (about 150g / 5 oz each)
Salt and freshly ground black pepper, to taste
1 tablespoon olive oil
1 tablespoon unsalted butter
1 garlic clove, minced
Juice of 1/2 lemon

For the herb couscous

3/4 cup couscous
3/4 cup boiling water or vegetable broth
1 tablespoon olive oil
1/4 teaspoon salt
2 tablespoons chopped fresh parsley
1 tablespoon chopped mint
Zest of 1 lemon

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Directions

Pat the sea bass fillets dry and season both sides with salt and pepper.
Heat olive oil in a non-stick or stainless-steel skillet over medium-high heat.
Place sea bass skin-side down and press gently to prevent curling. Sear for 3–4 minutes until the skin is crisp.
Flip fillets and add butter and garlic. Spoon the melted butter over the fish as it finishes cooking (another 1–2 minutes).
Squeeze lemon juice over the fish, then remove from heat and let rest.
Meanwhile, place couscous in a heatproof bowl. Add boiling water or broth, olive oil, and salt. Cover and let sit for 5 minutes.
Fluff couscous with a fork and stir in parsley, mint, and lemon zest.
Serve sea bass over the couscous with extra lemon wedges.

Nutrition

Serving Size: 1
per serving: Calories; 410

Amount/Serving % Daily Value

Fat: 22 grams; 28%
Saturated Fat: 6 grams; 30%
Cholesterol: 75 milligrams; 25%
Sodium: 280 milligrams; 12%
Carbs: 28 grams; 10%
Protein: 30 grams
Sugar: 1 grams
Fiber: 2 grams; 7%

Tips til madlavning af havbas perfekt

Klap altid huden tør for sprødere brændende.
Brug en varm, non-stick eller rustfri stålpande.
Tryk forsigtigt på fileten, når den først placeres for at undgå curling.
Må ikke kogte - havabbor er færdig, når den let flager.
Afslut med citron for en frisk, ren lysstyrke.
Smørbasting tilføjer rigdom uden tung sauce.
Lad fisk hvile kort efter madlavning for at bevare juice.
Brug couscous eller ris til at opsuge de smagfulde panjuicer.
Tilsæt en knivknap af chili -flager for en subtil varme.
Pynt med mikrogreener eller citrusskest til ekstra flair.

Server det med forslag

Hvidløg sauterede grønne bønner eller asparges
Et glas kølet hvidvin (Sauvignon Blanc eller Pinot Grigio)
Lemonkiler og persille garnering
Tomat agurk salat med rødløg
Ristede baby gulerødder eller fennikel
Hummus eller tahini dukker på siden
Crusty brød til at moppe citronsmør
Couscous salat med granatæble og urter
Blærede cherrytomater
Oliven tapenade eller aioli

FAQ'er

Spørgsmål: Kan jeg bruge frosset havabbor?
EN: Ja - bare optø det helt og klap det tørt, før du laver mad.

Spørgsmål: Er havbas sund?
EN: Ja-det er en mager proteinkilde rig på omega-3-fedtsyrer.

Spørgsmål: Hvilke andre korn kan jeg bruge i stedet for couscous?
EN: Prøv quinoa, bulgur, ris eller blomkål ris.

Spørgsmål: Kan jeg lave denne mejeri-fri?
EN: Ja-udskift smør med olivenolie eller plantebaseret margarine.

Spørgsmål: Hvordan ved jeg, hvornår fisken er færdig?
EN: Det flager let med en gaffel og er uigennemsigtig overalt.

Spørgsmål: Kan jeg bage havbassen i stedet?
EN: Ja - Bages ved 400 ° F (200 ° C) i 10-12 minutter, afhængigt af tykkelse.

Spørgsmål: Hvad er den bedste måde at sprøde huden på?
EN: Høj varme, tør hud og trykke ned, når du placerer fisken i gryden.

Spørgsmål: Kan jeg bruge denne metode til andre fisk?
EN: Absolut - ørred, snapper eller hellefisk fungerer også godt.

Spørgsmål: Skal jeg fjerne huden?
EN: Nej - huden tilføjer tekstur og smag, når den er sprød korrekt.

Spørgsmål: Hvor længe kan rester opbevares?
EN: Opbevares i køleskabet op til 2 dage. Opvarmes forsigtigt i en stegepande.

Chef's Recommendation

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