How to Make Pan-Fried Sea Bass with Chili & Greens 

Indulge in a restaurant-quality dish that’s as nourishing as it is delicious! This Pan-Fried Sea Bass with Chili & Greens pairs tender, flaky fish with a hint of spice and a bed of vibrant greens for a meal that’s light yet bursting with flavor. Ideal for weeknight dinners or impressing guests, this recipe is a perfect example of how healthy eating can be both gourmet and guilt-free. A true celebration of flavor and wellness!

Why You’ll Love This Recipe

• Quick & Effortless: Ready in 20 minutes, start to finish.
• WW-Friendly Luxury: Crispy pan-seared fish with zero deep-frying guilt.
• Low-Point Swaps: Olive oil spray, fresh herbs, and chili heat keep points minimal.
• Customizable: Adjust spice levels or swap greens to suit your taste.
• Nutrient-Packed: High in protein, omega-3s, and fiber-rich veggies.

Ingredients

• 4 (6 oz) sea bass fillets (skin-on for crispiness)
• 1 tbsp olive oil spray (or 1 tsp olive oil)
• 2 cloves garlic, minced
• 1 red chili, thinly sliced (or 1/2 tsp chili flakes)
• 4 cups baby spinach or bok choy (chopped)
• 1 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey (or sugar substitute)
• Zest and juice of 1 lime
• Salt and pepper to taste
• Optional garnish: Fresh cilantro, sesame seeds, or green onions

Instructions

Prep the Fish

1. Pat sea bass fillets dry with paper towels. Season both sides with salt and pepper.

Pan-Fry to Perfection

1. Heat a nonstick skillet over medium-high heat. Spray with olive oil.
2. Place fillets skin-side down and cook for 4-5 minutes until skin is golden and crispy. Flip and cook 2-3 minutes more. Remove and set aside.

Sauté Chili & Greens

1. In the same skillet, add garlic and chili. Sauté for 1 minute until fragrant.
2. Toss in greens and cook until wilted (2-3 minutes).

Make the Sauce

1. Whisk together soy sauce, rice vinegar, honey, lime zest, and lime juice. Pour over greens and toss to coat.

Plate & Serve

1. Divide greens among plates. Top with sea bass fillets.
2. Garnish with cilantro, sesame seeds, or green onions.

Nutritional Information

(Per serving: 1 fillet + 1 cup greens)

• Calories: ~220
• Protein: 28g
• Carbohydrates: 6g
• Fat: 8g
• Fiber: 2g
• WW SmartPoints: 4 (with olive oil spray) or 5 (with 1 tsp olive oil).

Tips for Success

1. Skin-On Secret: Crispy skin adds texture without extra points—don’t skip it!
2. Swap the Fish: Use cod, tilapia, or salmon (adjust points as needed).
3. Boost Heat: Add extra chili or a dash of sriracha.
4. Meal Prep: Cook greens and fish separately; reheat gently to retain crispiness.
5. Presentation: Serve on a bed of cauliflower rice (0 points) for a complete meal.

Why This Recipe Works for Weight Watchers

• Lean Protein: Sea bass is rich in omega-3s and low in saturated fat.
• Healthy Fats: Minimal olive oil adds flavor without excess points.
• Fiber-Rich Greens: Spinach or bok choy keep you full and add volume.
• Portion Control: Perfectly sized servings prevent overindulgence.

Serving Ideas

• With Citrus Salad: Pair with a zero-point orange and cucumber salad.
• Asian-Inspired: Add steamed edamame or pickled ginger on the side.
• Weeknight Upgrade: Serve with roasted asparagus or zucchini noodles.

This Pan-Fried Sea Bass with Chili & Greens is a masterclass in balancing bold flavors and smart eating. With its crispy skin, zesty greens, and fiery chili kick, it’s a dish that feels indulgent yet aligns perfectly with your wellness goals. Whether you’re cooking for one or hosting a dinner party, this recipe proves that healthy meals can be quick, elegant, and utterly satisfying.