Lemon Garlic Seabass

Seabass is a delicious white fish. It’s buttery, flaky and full of omega-3 fatty acids like salmon. But seabass has more of a neutral taste and is a good choice for folks who think the flavor of salmon is too strong. Pair it with the 50 / 50 Mash and a vegetable of your choice for a complete meal.


2 4oz pieces of seabass
3 cloves of garlic
Juice of ½ lemon
2 Tbsp butter
¼ cup white wine
¼ cup chicken broth
1 Tbsp oregano
1 Tbsp thyme
1 Tbsp parsley
Grapeseed oil (or avocado oil or sesame oil)

Tools you need

Large Fry Pan
Chef’s knife
Cutting board
Wood spoon or rubber spatula
Rubber flipper


Pat the seabass dry with a paper towel. Chop the garlic, juice the lemon and chop the herbs if using fresh.

Recipe Directions

In the fry pan, heat the grapeseed oil on medium/high heat.

Cook the fish in the fry pan for 3 minutes on each side. Look for the fish to start developing a golden brown, but don’t overcook it.

Remove fish from the fry pan and set it aside on a plate. Add a light pinch of salt and pepper to the top of each filet.

Back to the fry pan. Add the butter and melt it.

Add the garlic to the fry pan and sauté for about a minute. Don’t let the garlic get browned or charred.

Add the white wine to the fry pan.

When wine has reduced by about half, add the chicken stock and bring the mixture back to a simmer.

Turn off heat and stir in the lemon juice and herbs. Taste your sauce. Do you like citrus? Add more lemon?

Place you fish on your serving dish and pour the garlic lemon herb sauce over the filets.