How to cook bass in air fryer

Whether you seek an effortless meal or want to put your newly-bought gadget to the test, this air fryer sea bass recipe will meet your needs. Our chefs massaged the fillets with Cajun and Italian seasoning before air-frying them until golden brown. Besides that, we decided to pair fish with broccoli, red kidney beans, and corn for extra nutrients.

Shall we put on our aprons and let the cooking begin?

How to cook bass in air fryer

Ingredients for This Recipe

  • Sea bass: The charm of cooked sea bass lies in its texture and flavor – a mild fishy taste followed by a hint of sweetness and a flaky, meaty texture. Our chefs suggest looking for white-pinkish fillets that are firm to the touch as these are signs of fresh fish.
  • Broccoli: We love this superfood for three main reasons: it’s nutritious, refreshing, and eye-mesmerizing once perfectly cooked.
  • Red kidney beans: These fibrous beans lend notes of creaminess, nuttiness, and sweetness to our air-fried creation.
  • Chickpeas: As canned chickpeas still work as well as their fresh varieties, why not use them to save more time and effort? Remember to rinse canned legumes with cool water to wash away the excess sodium.
  • Corn kernels: If you’re using frozen corn kernels, don’t forget to thaw them before cooking.
  • Dairy products: The combination of butter, whole milk, and heavy cream makes for a luscious sauce that dresses up many grilled, baked, and fried dishes.
  • White wine: No need to worry about the alcohol taste as it will evaporate during the cooking process. A splash of alcohol also helps sharpen the flavor of your cream sauce.
  • Seasonings: While the Cajun mix introduces a bold spicy flavor, Italian seasoning infuses the sea bass with notes of basil, rosemary, thyme, and oregano.
How to cook bass in air fryer

Can You Cook Frozen Sea Bass Fillets in an Air Fryer?

Even though – technically – you can cook frozen fish fillets in the air-fryer, we don’t recommend doing so. For recipes requiring well-seasoned sea bass, defrosting is needed to help the spices absorb better. Plus, using unthawed fillets will make heat distribution harder, resulting in the risk of undercooked fish. 

Is Air Fryer Sea Bass Healthy?

We’ve carefully mapped out all the factors that went into this dish – from the cooking techniques to the ingredients, to make this air fryer sea bass as healthy as it’s tasty.

Let’s start with our trusty air-fryer. 

How to cook bass in air fryer

This appliance is much-loved for its convenience and health-friendly qualities. Unlike deep-frying or shallow-frying, air-frying requires only a little to no added oil during the cooking process, thus great for reducing the fat intake in your diet.

“How about the ingredients?” – you ask.

While sea bass provides an impressive amount of omega-3 fatty acids and high-quality protein—supporting your physical health—kidney beans and chickpeas fill your stomach with fiber. Dietary fiber has been proven to lower the risk of heart problems by helping reduce blood pressure and blood sugars.

Overall, our dish only contains 458 calories, 576 mg of sodium, 94 mg of cholesterol, and 6.2 g of saturated fat, which is reasonable for a main course.

What to Serve With Air Fryer Sea Bass

Are you wondering how to serve this heart-warming dish? Here are our top five side dishes for you.

  • Instant Pot Mashed Potatoes
  • Air Fryer Potato Wedges
  • Air Fryer French Fries
  • Air Fryer Onion Rings
  • Loaded Potato Salad
How to cook bass in air fryer

How to Cook Sea Bass in an Air Fryer

Today’s air fryer sea bass recipe will allow you to enjoy the incredible blistered fillets paired with refreshing vegetables in only 35 minutes.

How to cook bass in air fryer

  • cook TIME 25 mins
  • prep TIME 10 mins
  • total TIME 35 mins
  • COURSE Main Course
  • CUISINE Global
  • SERVINGS

    4

    servings

  • CALORIES 458 kcal

INGREDIENTS

1x2x3x

  • skin-on boneless sea bass fillets26 ozskin-on boneless sea bass fillets
  • broccoli8 ozbroccoli cut into florets
  • unsalted dark red kidney beans8 ozunsalted dark red kidney beans
  • canned chickpeas8 ozcanned chickpeas
  • corn kernels4 ozcorn kernels
  • garlic0.5 tbspgarlic minced
  • parsley2 tbspparsley finely chopped
  • shredded parmesan cheese0.3 ozshredded parmesan cheese
  • olive oil2 tbspolive oil
  • whole milk0.3 cupwhole milk
  • heavy cream1 tbspheavy cream
  • unsalted butter1.5 tbspunsalted butter
  • unsalted chicken broth0.3 cupunsalted chicken broth
  • white wine1 fl ozwhite wine
  • all-purpose flour1 tspall-purpose flour
  • paprika0.5 tsppaprika
  • Italian seasoning0.5 tbspItalian seasoning
  • Cajun seasoning0.5 tspCajun seasoning
  • salt0.5 tspsalt
  • pepper0.5 tsppepper

INSTRUCTIONS

Image instructions

PREP:

1

Clean the sea bass fillets: To check for pin bones, gently run your fingertips along the length of each fillet. If there are any left, remove them with a pair of tweezers. Avoid washing the fillets under running water to prevent spreading the bacteria.

2

Cut the broccoli: Use a sharpened knife to slice off the main stem and discard it. Cut the broccoli head into smaller florets. Rinse them under running water and pat them dry.

3

Clean the canned red kidney beans and canned chickpeas: Open the can of red kidney beans with a can opener. Drain the beans in a colander over a sink. Rinse them again under the faucet. Repeat this process for the canned chickpeas.

4

Mince the garlic: Remove the garlic cloves from the bulb, then trim off the tips. Use the side of a knife to press on the cloves. Peel off and discard the skin. Mince them well.

5

Chop the parsley: Place the parsley bunch on the cutting board. Slice off the long stems. Chop them roughly.

COOK:

1

Season the sea bass fillets: Place the fillets in a big mixing bowl. Add 1 tbsp olive oil, 1/2 tsp paprika, 1/2 tbsp Italian seasoning, 1/2 tsp Cajun seasoning, and 1/2 tsp pepper. With your hands, gently massage the spices onto the fillets.

How to cook bass in air fryer

2

Cook the fillets: Line the frying basket with parchment paper (optional). Arrange the fillets in the basket, then air fry at 400°F for 15 minutes.

How to cook bass in air fryer

3

Cook the broccoli: In the meantime, bring a pot of water to a boil. Add 8 oz broccoli and cook until crisp-tender, about 2 minutes.

How to cook bass in air fryer

4

Sauté garlic: Place a shallow pan over medium heat. Combine 1 1/2 tbsp unsalted butter, 1 tbsp olive oil, and 1/2 tbsp minced garlic. Stir fry for 30 seconds.

How to cook bass in air fryer

5

Make the sauce: In the same pan, add 1 tsp of all-purpose flour and mix evenly. Continue to pour 1/4 cup unsalted chicken broth, 1 fl oz white wine, 1/4 cup whole milk, 1 tbsp heavy cream, 0.25 oz shredded parmesan cheese, and 1/2 tsp salt. Lower the heat and stir occasionally for 2 minutes. Remove from the heat.

How to cook bass in air fryer

6

Assemble the dish and enjoy: Toss together 8 oz unsalted dark red kidney beans, 8 oz canned chickpeas, and 4 oz corn kernels. Place the air-fried fillet, cooked broccoli, red kidney beans, chickpeas, and corn on a platter. Drizzle the cream sauce over the fillet.

How to cook bass in air fryer

NUTRITION

Nutrition Facts

How to Cook Sea Bass in an Air Fryer

Amount Per Serving (1 serving)

Calories 458Calories from FDA

% Daily Value*

Fat 19g

24%

Saturated Fat 6g

30%

Trans Fat 19g

Polyunsaturated Fat 3g

Monounsaturated Fat 8g

Cholesterol 166mg

55%

Sodium 576mg

25%

Potassium 987mg

21%

Carbohydrate 28g

10%

Fiber 8g

29%

Sugar 4g

8%

Protein 43g

86%

Vitamin A 905IU

18%

Vitamin C 56mg

62%

Calcium 130mg

10%

Iron 4mg

22%

* Percent Daily Values are based on a 2000 calorie diet.

How to cook bass in air fryer

How to cook bass in air fryer

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How to cook bass in air fryer

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How to cook bass in air fryer

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Luna Regina

A writer and entrepreneur, Luna’s day doesn’t start at the computer keyboard, but in the kitchen.

Half of her working hours are spent on mixing ingredients for her recipes. The other half involve working with the tech team to research and test the tools and appliances that promise to make kitchen work effortless and mess-free. From a kitchen knife or water filter to the Instant Pot, if it can help save time and effort for the home cook, Luna and her team are on it.

How do you make bass in an air fryer?

Preheat air fryer to 375° F. Brush olive oil all over each fillet of fish and finish with fresh cracked pepper. Spritz the air fryer pan with olive oil and place the fish skin side down. Cook for 12-15 minutes, until the top begins to turn golden brown and the internal temperature has reached 135° F.

How long should you cook fish in an air fryer?

Air Fry: Cook on the air fry setting for 10-12 minutes at 400 degrees F, flipping halfway through, or until the fish is golden and flakes easily with a fork. Spray breaded fish with more oil spray as needed. Serve: Remove the fish carefully and serve with a lemon wedge and tartar sauce for dipping, enjoy!

How is bass best cooked?

Pan-frying is probably the most popular cooking method, chosen by chefs like Kevin Mangeolles or William Drabble. But sea bass fillets can also be gently cooked by steaming, poaching, cooking en-papillote or even serving raw as carpaccio.

What temperature do you cook fish in an air fryer?

Place the frozen breaded fish fillet in the air fryer basket. Make sure they aren't overlapping. No oil spray is needed. Air Fry at 380°F/193°C for 12 minutes.