Let me guess—you’re trying to make a dinner that everyone actually enjoys, right? Been there. Enter striped bass, or as it’s affectionately known, “rockfish.” No, it’s not performing underwater concerts (though, wouldn’t that be amazing?), but it does love hanging out around rocky coasts. Basically, it’s the James Dean of fish—cool, effortless, and ready to make you look like a dinner genius.
Big Fish, Big Personality
Here’s a fun one… striped bass can grow up to 80 pounds! That’s like dragging a sulking teenager off the couch after they’ve devoured all the snacks. Luckily, the fillets we cook are way more manageable. Plus, their mild flavor is a crowd-pleaser—even for those who normally stare suspiciously at “fancy fish.”
From Sea to Supper in Style
And the best part? Cooking striped bass is ridiculously easy. Crispy skin, tender flakes, and a buttery sauce that feels like a hug on a plate—it’s the dinner hero you didn’t know you needed. Trust me, once you serve this dish, you’ll go from “What’s for dinner?” to standing ovation vibes in no time. 🐟✨
Table of Contents
| Look at the Recipe (Key Highlights) |
| Ingredients for High-Protein Striped Bass |
| How to Make This High-Protein Striped Bass |
| Storage & Serving Suggestions |
| Tips & FAQs |
Look at the Recipe (Key Highlights)
Let’s break it down! Here’s why this High-Protein Sautéed Striped Bass Recipe deserves a spot on your table:
1. High-Protein, Low-Carb Powerhouse
Each serving is packed with 35g of protein and just 1g of carbs—ideal for keto enthusiasts, Weight Watchers followers, and anyone aiming to up their protein game.
2. Crispy Skin Perfection
Who doesn’t love that irresistible crackle of perfectly crisped fish skin? This recipe gives you golden skin with minimal effort (and zero sticking drama!).
3. Quick and Easy
Done in just 20 minutes, this dish is as easy as it is elegant. Perfect for busy weeknights or when you need a fancy dinner without spending hours in the kitchen.
4. Flavor Explosion
From the smoky sweetness of charred lemons to the velvety butter-wine sauce, every bite is layered with rich, vibrant flavors.
5. Versatile and Diet-Friendly
This dish fits effortlessly into keto, low-carb, gluten-free, and Mediterranean diets. Plus, it’s sophisticated enough for guests but simple enough for weeknight dinner.
6. Minimal Ingredients, Maximum Impact
With only a handful of pantry staples and fresh ingredients, this recipe proves that less is more when it comes to flavor.
7. Customizable and Foolproof
No striped bass? Swap it with salmon or trout. No wine? Use chicken broth with a splash of lemon. You really can’t mess this up!
So, what’s stopping you? This recipe is your go-to for a satisfying, healthy meal that doesn’t skimp on taste or ease.
Ingredients Needed
- Skin-on striped bass fillets (hybrid or wild, patted dry)
- Black pepper
- Kosher salt
- Lemon (halved)
- Olive oil
- Dry white wine
- Unsalted butter (cold)
- Fresh parsley (chopped)
How to Make High-Protein Striped Bass
Season and Rest: Season the fish and let it sit to enhance flavor.
Char the Lemons: Sear lemon halves to bring out their natural sweetness.
Cook the Bass: Sauté the fish skin-side down until crispy, then flip briefly.
Make the Sauce: Deglaze the skillet with wine and whisk in butter for a rich, creamy sauce.
Assemble and Serve: Spoon sauce over the bass, garnish with parsley, and serve with charred lemon wedges.
Storage & Serving Suggestions
Storage Tips
Got leftovers? Lucky you! Here’s how to keep that delicious striped bass fresh and tasty…
- Refrigerate Right Away
Pop any leftovers into an airtight container and store them in the fridge within two hours of cooking. They’ll stay good for up to 3 days—hello, meal prep hero! - Reheat Gently
Avoid nuking your fish into oblivion! Instead, warm it up in a skillet over low heat with a splash of water or broth. This keeps it moist and flaky. - Freeze for Later
Want to save it for a rainy day? Wrap the fillets tightly in plastic wrap, then foil, and freeze for up to 1 month. Just thaw in the fridge overnight before reheating.
Serving Tips
Time to plate up! Let’s make this dish shine like the star it is…
- Pair with Low-Carb Sides
Serve your striped bass with sautéed spinach, cauliflower mash, or roasted asparagus for a keto-friendly feast. - Dress It Up
Drizzle a little extra sauce over the fillet just before serving—it’s the pièce de résistance! And don’t forget the charred lemon wedge for that zesty finish. - Make It a Mediterranean Meal
Go full-on Mediterranean diet vibes by adding a side of herbed quinoa or a refreshing cucumber and tomato salad. - Perfect for Dinner Parties
This dish screams elegance! Serve it on a platter with fresh parsley and lemon wedges for a restaurant-worthy presentation.
Enjoy every crispy, buttery, lemony bite—because this one’s a keeper!
Tips & FAQs
1. Is striped bass high in protein?
Yes, striped bass is a great source of protein! A 3-ounce (85g) serving provides approximately 17.7 grams of protein, making it an excellent choice for those seeking a high-protein, low-fat seafood option.
2. Is striped bass a healthy fish to eat?
Absolutely! Striped bass is low in saturated fats and cholesterol while being rich in omega-3 fatty acids, vitamin A, and selenium. These nutrients support heart health, improve brain function, and contribute to overall well-being.
3. What goes well with striped bass?
Striped bass pairs well with roasted vegetables, quinoa, or fresh salads. For a Mediterranean flair, serve it with lemon and dill or a tomato and olive relish. Its mild flavor also complements creamy cauliflower mash or buttery asparagus.
4. How long does it take to pan-fry sea bass?
Pan-frying sea bass is quick and easy. Cook the fish for 4-6 minutes per side over medium-high heat. It’s done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
5. What fish are highest in protein?
Fish like tuna, salmon, and snapper top the list of high-protein options. For instance, a 3-ounce serving of bluefin tuna provides about 25.4 grams of protein, while cod and halibut are other excellent choices for a lean protein boost.
6. Is striped bass an oily fish?
Striped bass is considered a moderately oily fish. While it contains healthy fats like omega-3s, it’s not as fatty as salmon or mackerel. This makes it a leaner choice with a balance of flavor and nutrition.
Striped bass is a versatile, nutrient-packed seafood option that’s perfect for a variety of dishes and dietary preferences.
I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the High-Protein Striped Bass—they’ll thank you for it! 🥚✨
Crispy High-Protein Striped Bass – Easy & Elegant Recipe
Description
Crispy High-Protein Sautéed Striped Bass with lemon-butter sauce. A quick, keto-friendly, and gluten-free recipe perfect for healthy dinners!
Ingredients
Instructions
1. Prep the Fish
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Sprinkle the fillets evenly with black pepper and ¾ teaspoon of the salt.
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Allow the fish to sit at room temperature for 20 minutes to bring out its natural flavors and ensure even cooking.
2. Char the Lemons
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Heat a large nonstick skillet over medium-high heat.
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Place the lemon halves cut-side down in the skillet and cook until lightly charred, about 5 minutes.
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Remove the lemons from the skillet and set aside.
3. Sauté the Bass
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Add the olive oil to the skillet and swirl to coat.
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Place the bass fillets skin-side down in the skillet. Add the charred lemons back to the pan.
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Cook undisturbed for 5-7 minutes, or until the skin is golden and crispy and the fish is nearly opaque.
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Gently shake the skillet to release the fillets. Once they release easily, flip the fillets and cook for 1 more minute.
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Transfer the fish and lemons to serving plates, cutting each lemon half into two wedges.
4. Make the Sauce
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Wipe the skillet clean with a paper towel and reduce the heat to medium-low.
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Add the white wine and the remaining ¼ teaspoon of salt to the skillet.
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Stir in the butter, whisking constantly until it melts and emulsifies with the wine to form a creamy sauce.
5. Serve
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Spoon the sauce generously over the fillets.
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Sprinkle with fresh parsley and serve with a charred lemon wedge for squeezing over the fish.
Servings 4
- Amount Per Serving
- Calories 310kcal
- % Daily Value *
- Total Fat 18g28%
- Total Carbohydrate 1g1%
- Protein 35g70%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
When I first made this High-Protein Sautéed Striped Bass Recipe, I wasn’t sure how it would go over with my family. My husband, ever the foodie, took one bite and declared it “restaurant-worthy.” My kids—who usually think anything with crispy skin is chicken—gobbled it up without complaints (a rare win!). Even the picky one gave me a thumbs up between bites. That buttery sauce? Total game-changer. It’s now a family favorite, and the best part? It’s healthy, quick, and leaves me feeling like a kitchen superstar. If my crew loved it, yours will too! Give it a try!
