Crispy Pan-Boiled Bass Fillet: Simple & Delicious
Nutritional value per serving
Calories300kcal
Carbs5gram
Fat10gram
Protein35gram
Ingredients
- Bass fillet, skin on (fresh) - choose firm, moist fillets with no fishy smell2 pieces (around 150g each)
- Water (for boiling)1 liter
- Salt (for boiling water and seasoning)1 tsp
- Olive oil (for crisping) - extra virgin is best for flavor2 tbsp
- Black pepper, freshly groundto taste n/a
- Lemon wedges (for serving)2 pieces
- Fresh parsley (finely chopped, optional)1 tbsp
This recipe teaches you how to gently boil bass fillet to ensure it's perfectly cooked, and then pan-fry to get a deliciously crispy crust. It's a simple, safe, and flavorful dish ideal for everyday meals at home using common ingredients. The total cost of the ingredients is approximately $12 USD / €11 / £9 / ₹900, and the dish provides around 300 calories per serving. This recipe is medium difficulty, requires standard kitchen equipment, and takes about 30 minutes total to prepare and cook. It suits a pescatarian diet and emphasizes food safety with recommended internal cooking temperature for the fish at 63°C (145°F), ensuring it's safe and delicious.
Preparation instructions
Prepare the boiling water
1Fill a medium saucepan with 1 liter of water. Add 1 teaspoon of salt and bring it to a gentle boil over medium heat. Salting the water flavors the fish and helps it cook evenly.
Poach the bass fillets gently
2Once the water boils, reduce the heat so it's simmering gently (small bubbles). Place the bass fillets skin-side down into the water carefully using a slotted spoon or spatula to prevent breaking. Poach for about 7 minutes until the fish turns opaque and flakes easily with a fork. Fish is safe to eat when it reaches an internal temperature of 63°C (145°F). Use a kitchen thermometer for accuracy.
Remove and drain the fillets
3Using a slotted spoon or fish spatula, carefully lift the fillets out of the water. Place them on a plate lined with paper towels to drain excess water. Pat the fillets gently to dry the surface; a dry surface is important for crisping the skin well.
Heat olive oil for crisping
4Heat 2 tablespoons of olive oil in a non-stick frying pan over medium-high heat. Wait until the oil is hot but not smoking, which takes about 2-3 minutes. Test by flicking a drop of water; it should sizzle immediately.
Pan-fry the bass skin-side down
5Place the bass fillets skin-side down in the hot oil. Press gently with a spatula for even contact. Cook for about 3-4 minutes without moving until the skin is golden and crispy. Then flip carefully and cook the other side for 1-2 minutes to warm through.
Season and serve
6Remove the fillets from the pan and place on serving plates. Season with freshly ground black pepper and a little salt if needed. Garnish with chopped fresh parsley and serve with lemon wedges. The lemon juice brightens the flavors.
Cooking Tips
-Always use fresh bass fillets with clear smell and firm texture for the best taste and safety.
-Patting the fish fillet dry before pan-frying helps achieve a crispier skin and prevents oil splatter.
-Use a fish spatula or wide, thin spatula for flipping the bass fillets gently to avoid breaking the delicate flesh.
-Never overcrowd the pan; cook fillets in batches if needed to maintain high heat and good crisping.
-Check internal temperature with a digital kitchen thermometer to ensure food safety—fish should reach 63°C (145°F).
-Avoid cross-contamination by washing your hands, utensils, and surfaces well after handling raw fish.
Equipment Needed
- Medium saucepan
- Slotted spoon or spatula
- Plate with paper towels
- Non-stick frying pan
- Digital kitchen thermometer (recommended)
- Fish spatula or wide spatula
- Cooking tongs (optional)
Grocery Shopping List
- [ ] Bass fillets (fresh, skin on, approx. 300g total) - about $10
- [ ] Olive oil, extra virgin (small bottle) - about $4
- [ ] Fresh parsley (small bunch) - about $1
- [ ] Lemons (2 pcs) - about $1
- [ ] Salt and black pepper (basic pantry staples) - negligible cost
Tips for shopping:
- Choose bass fillets that look moist but not slimy, with a fresh ocean scent.
- Extra virgin olive oil adds flavor; buy a small bottle if you don't have it.
- Fresh parsley should be vibrant green with no wilting.
- Pick lemons that feel firm and heavy for their size; they have more juice.
FAQ
Can I use frozen bass fillets for this recipe?
Yes, but make sure to thaw them completely in the refrigerator before cooking and pat dry thoroughly. Frozen fish might release more water, so drying is important for crisping.
How do I know when the bass fillet is fully cooked?
The fish should be opaque and flake easily with a fork. Using a kitchen thermometer, check that the internal temperature reaches 63°C (145°F) for safe consumption.
Can I skip boiling and just pan-fry the bass?
You can pan-fry directly but boiling first ensures the fish is cooked gently and reduces the risk of overcooking while crisping the skin.
What if I don't have a non-stick pan?
You can use a well-seasoned cast iron or stainless steel pan, but ensure it's hot and use enough oil to prevent sticking and promote crisping.