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Pan Fried Bass {Asian Fusion Easy Tasty Healthy}

by Shirley
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Pan Fried Bass {Asian Fusion, Easy Tasty}

Pan Fried Whole Bass Asian Fusion is easy, naturally yummy and healthy. It features whole bass stuffed with minced ginger and green onion, and flavored with salt, black pepper and ginger powder. A splash of sake during the closed lid, low heat pan frying absolutely elevated the taste. It also adds the moisture for a tender fish meat. Such an easy 20 minutes of deliciously healthy meal choice.

Pan Fried Bass {Asian Fusion, Easy Tasty}
Pan Fried Bass {Asian Fusion, Easy Tasty Healthy}

Bass Fun Facts

Bass is a general name shared by many species of fish that have a tender, white and flaky meat. It can be fresh water or sea water. However, it is typically labeled as “Sea Bass” if it is from the ocean. Bass varies by size. It can be as small as in under 1 pound or as large as over 10 lbs.

Depending on the specific appearance, people call them stripped bass, white bass, largemouth bass, black sea bass, etc.

I am cooking wildly caught white bass from Canada today. They are usually under 1 pound for each fish, although you can easily get white bass that weights over one and a half pound.

Pan Fried Bass Ingredients

Bass Fish Health Benefis

Bass is a delicious fish that has a tender, whitish flaky meat. They are also a healthy meal choice, providing many essential nutrients. For example, Bass is rich in protein and omega-3 fatty acids. They are also high in important minerals like selenium, and vitamins like B6 and B12.

Omega-3 helps cardiovascular health, including preventing stroke. Selenium helps our bodies produce antioxidants and supports thyroid hormones regulation.

One watch out is the mercury level. Mercury from the environment would make their ways into bass. Striped bass, black bass and Chilean sea bass are especially vulnerable. Having smaller bass sourced from a cleaner environment is a way to limit this type of risk.

How to make a tasty & healthy Pan Fried Bass easily?

Tip No.1 is to stuff the bass with minced green onion and ginger for a yummy Pan Fried Bass

A compact food processor is a very handy gadget in the kitchen for jobs just like this. I frequently use it to mince herbs such as green onion, ginger and garlic.

Minced Green Onion and Ginger using a compact food processor

Tip No.2 is to make an easy, tasty dry rub for fish

No need to get it over-complicated. A pinch of Himalayan pink salt or sea salt, along with ginger powder and freshly ground black pepper, is all you need to make a perfectly tasty dry rub for fish.

Easy tasty Dry Rub for Fish

Tip No.3 is to coat the bass with a thin layer of arrowroot flour

Arrowroot flour is my go-to starch, which is also a superfood. They are rich in protein and essential minerals such as folate, iron, phosphorus, and potassium. Arrowroot flour is naturally gluten-free and easy to digest.

Lightly coat the seasoned bass with a thin layer of arrowroot flour helps pan frying process easier.

Coat seasoned fish a arrowroot flour for fried bass

Tip No. 4 is to pour a splash of sake during the pan frying process

Sake is an refreshingly tasty, clear rice wine. It is my go-to wine for cooking fish and seafood.

Tip No.3 is using the proper pan frying technique for a perfectly cooked pan fried bass

Sear the fish on medium heat on both sides for 4 minutes, 2 minutes on each side. Then turn the heat to low, cover the pan with a lid and cook for 10 minutes, flip half way through. Last, remove the lid, flip the fish and cook for additional 3 minutes.

Cooking Pan Fried Bass - sear the bass

Like fish? Make sure you check out below easy yummy and healthy recipes featuring fish.

Pan Fried Bass {Asian Fusion, Easy Tasty}

Pan Fried Bass Asian Fusion {烤鲈鱼 Kao Lu Yu}

Yield: 4 servings
Prep Time: 3 minutes
Cook Time: 17 minutes
Total Time: 20 minutes

Pan Fried Whole Bass Asian Fusion is easy, naturally yummy and healthy. Such an easy 20 minutes of deliciously healthy meal choice

Ingredients

  • 2 lb white bass, about 2-3 whole white bass, cleaned and gutted
  • 1 tsp canola oil

For Stuffing:

  • 1 small piece of ginger, about 12 g
  • 1 stalk green onion

For Fish Dry Rub:

  • 1/2 tsp Himalayan pink salt
  • 1 tsp black pepper, freshly ground
  • 1 tsp ginger powder

Other:

  • 2 tbsp arrowroot flour
  • 2 tbsp sake

Instructions

  1. Gather ingredients. Wash and rinse the bass well and then pat dry using a papwer towel.
    Pan Fried Bass Ingredients
  2. Coarsly chop ginger and green onion. Add to a compact food processor and turn into a paste. Stuff the fish with it.
    Minced Green Onion and Ginger using a compact food processor
  3. Add everything under "For Fish Dry Run" into a small bowl and mix well.
    Easy tasty Dry Rub for Fish
  4. Sprinkle the dry run evenly over the fish, on both sides and pat to set.
    Season bass with homemade fish dry rub
  5. Sprinkle arrowroot flour evenly over the sea, on both sides. Pat to set.
    Coat seasoned fish a arrowroot flour for fried bass
  6. Turn the heat to medium, heat a hard anodized fry pan for 1 minute. Spray 1 tsp canola oil, spread out evenly using a mini spatula.
  7. Lay fish flat on the pan, gently press down using a slotted turner and cook for 2 minutes. Flip the fish and cook the other side for 2 minutes.
    Cooking Pan Fried Bass - sear the bass
  8. Turn the heat to low. Pour 1 tbsp sake over the bass, flip the fish and pour the remaining 1 tbsp sake over the bass.
  9. Cover the pan with a lid and cook for 10 minutes. Flip the fish after 5 minutes.
    Pan Fry Bass
  10. Remove the lid, flip the fish and cook for additional 3 minutes.
    Pan Fried Bass
  11. All done! Enjoy a naturally delicious pan fried bass.
    Pan Fried Bass {Asian Fusion, Easy Tasty}
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 415Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 160mgSodium: 458mgCarbohydrates: 5gFiber: 0gSugar: 0gProtein: 72g

Nutrition calculation is provided by Nutritionix to the best knowledge per ingredients description and isn't always accurate.

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