Healthy, Tender Boiled Bass Fillet
Nutritional value per serving
Calories160kcal
Carbs0gram
Fat6gram
Protein23gram
Ingredients
- Bass fillet (fresh, skin-on, bone-in) - choose firm fillets with clear, mild aroma2 pieces (about 150g each)
- Water - pure, filtered if possible1 liter
- Salt (preferably sea salt or kosher salt)1 tsp
- Fresh lemon (for zest and slices) - choose unwaxed, firm lemons1 piece
- Fresh parsley (optional, for aroma and garnish) - bright green, tender leaves5 g
- Black peppercorns (optional) - whole, freshly ground if possible5 pieces
This recipe teaches you how to boil bass fillet to juicy, tender perfection while keeping it healthy and simple. Boiling is a gentle cooking method that preserves moisture and flavors, making it a perfect choice for fresh bass. You will need just a few ingredients and common kitchen tools. The total cost of ingredients is approximately $12 USD, €11, £9, and ₹900. Each serving is roughly 160 kcal, making it ideal for a light, nutritious diet. The recipe complexity is easy, and the active cooking time is about 10 minutes with simple prep. Food safety is emphasized, ensuring your bass is cooked to a safe internal temperature of 63°C (145°F) for flaky, delicious results.
Preparation instructions
Prepare the cooking water
1Pour 1 liter of clean water into a medium-sized pot. Add 1 teaspoon of salt, 5 whole black peppercorns, lemon zest from one lemon (use a grater to zest just the yellow part), and a few parsley stems. This will gently flavor the fish during boiling. Bring the water to a gentle boil over medium heat (about 5 minutes).
Prepare the bass fillets
2While waiting for the water to boil, rinse the bass fillets gently under cold running water to remove any residual scales or bone fragments. Pat dry with paper towels on both sides to remove excess moisture, which prevents boiling water from splashing.
Boil the bass fillets
3Once the water reaches a gentle boil, reduce heat to a low simmer (small bubbles rising gently). Carefully place the bass fillets into the simmering water. Keep the lid partially on the pot to maintain gentle heat. Boil the fillets for about 6-8 minutes, depending on thickness (general rule: about 10 minutes per inch of thickness). The flesh should turn opaque and flake easily with a fork when done.
Check for doneness and temperature
4Use a food thermometer to check the thickest part of the fillet; the safe internal temperature for fish is 63°C (145°F). If you don't have a thermometer, test by gently flaking the flesh with a fork - it should separate easily and look opaque. Do not overcook, as the fish will become dry and tough.
Serve with garnish
5Use a slotted spoon or spatula to carefully remove the fillets from the water. Place on warm plates, squeeze fresh lemon juice over the bass, and garnish with chopped parsley. Serve immediately for best flavor and texture.
Cooking Tips
-Avoid cross-contamination by using separate chopping boards and utensils for raw fish and other ingredients.
-If you prefer more flavor, add slices of fresh ginger or a bay leaf to the boiling water.
-To keep fillets intact, handle gently when putting into and removing from water.
-Use a fish spatula for ease of turning or removing delicate fillets.
-If you don't have fresh bass, you can substitute with similar white fish such as cod or haddock.
Equipment Needed
- Medium-sized pot with lid
- Measuring spoons
- Fish spatula or slotted spoon
- Food thermometer (recommended)
- Grater (for lemon zest)
- Knife and chopping board
- Paper towels
Shopping List
- [ ] Bass fillets (~$10): Choose fresh, firm fillets with a mild, fresh scent. Avoid fillets with dull color or fishy odor.
- [ ] Lemon (~$0.50): Select firm, unwaxed lemons without soft spots.
- [ ] Fresh parsley (~$1): Look for bright green, crisp leaves.
- [ ] Black peppercorns (~$1): Whole peppercorns for best aroma.
- [ ] Sea or kosher salt (~$0.50): Use for seasoning water and fish.
Total estimated cost: $12
FAQ
How do I know when the bass fillet is fully cooked?
The bass is fully cooked when the flesh turns opaque and flakes easily with a fork. For safety, the internal temperature should reach 63°C (145°F) when measured with a food thermometer.
Can I boil frozen bass fillets directly?
It's best to thaw the fillets completely in the refrigerator before boiling for even cooking and safety.
What if I don't have a food thermometer?
Check doneness by checking if the fish flesh is opaque and flakes easily with a fork. The texture will be firm but moist.
Can I add other herbs to the boiling water?
Yes, you can add herbs like thyme, dill, or bay leaf to infuse more flavor during boiling.