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. Show
Shall we put on our aprons and let the cooking begin? Ingredients for This Recipe
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. 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 BassAre you wondering how to serve this heart-warming dish? Here are our top five side dishes for you.
How to Cook Sea Bass in an Air FryerToday’s air fryer sea bass recipe will allow you to enjoy the incredible blistered fillets paired with refreshing vegetables in only 35 minutes.
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INSTRUCTIONSImage 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. 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. 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. 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. 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. 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. NUTRITIONNutrition 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. Previous RecipePanko-crusted Sea Bass Panko-crusted Sea BassNext RecipeMiso Glazed Sea Bass Miso Glazed Sea BassLuna 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.
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