Black Sea Bass with Zucchini Noodles (Gluten Free + Low Carb)
Delicious and healthy mediterranean seasoned Black Sea Bass served with grain free and low carb zucchini noodles. SO easy to make and ready to serve in under 30!
This black sea bass recipe first found its way onto my plate in May and then again a few days later. See, I wasn’t joking when I said it was delicious and easy to make. Two days in one week?! Who does that unless it’s leftovers?
Black sea bass is seasoned with a mediterranean inspired seasoning and pan seared to flaky and tender perfection.
Zucchini noodles AKA Zoodles are a healthy alternative to pasta and are sautéed until tender and tossed with pimentos, capers, kalamata olives, lemon juice and butter. Put that pan seared black sea bass on top of those noodles and you have yourself one heck of a healthy dinner.
I was going to share this black sea bass recipe with you much sooner than now but life happens. Like beginning a new job thanks to a promotion at the company I work for. Learning said new job (still in process). Going on a massive midwest road trip (hopefully writing a post about that!). Being lazy after work.
Does that kind of stuff happen to you too?
Let’s get on with the recipe now. I hope you enjoy this black sea bass as much as I do!
Why This Black Sea Bass Recipe Works
Pan-seared fish is a timeless technique, celebrated in coastal kitchens all over the world, especially across the Mediterranean. The method is revered for its simplicity. It allows the fresh, delicate flavor of the fish to be the star of the show. Searing creates a beautiful, golden-brown crust that provides a delightful textural contrast to the flaky, tender meat inside. It is a quick cooking method that keeps the fish moist and flavorful.
This style of cooking has remained popular because it is both elegant and accessible. It does not require complicated techniques or a long list of ingredients. All you need is a good skillet, a fresh piece of fish, and a little bit of heat. This makes it a perfect choice for both busy weeknight dinners and special occasions when you want to impress without spending hours in the kitchen.
My version takes that classic Mediterranean foundation and introduces a distinctly Southern element, the diced pimento. While capers and Kalamata olives provide a wonderful briny, salty punch, the pimentos bring a gentle sweetness and a subtle smokiness that rounds out the entire flavor profile. They cut through the acidity and salt, adding a layer of warmth and complexity that is so comforting.
This little twist is what makes this Black Sea Bass recipe so memorable. It’s that unexpected pop of flavor that elevates the dish from a simple seared fish to a complete, well-balanced meal. It bridges the gap between two incredible culinary worlds, creating something that feels both sophisticated and wonderfully familiar at the same time.
Ingredients for Black Sea Bass
The beauty of this dish lies in its simple, high-quality ingredients. When you are working with a delicate fish like Black Sea Bass, you want every component to shine. This recipe brings together a handful of fresh and flavorful items to create a truly memorable meal. The star, of course, is the fish, but my secret ingredient is what truly ties it all together.
My special twist here is the diced pimentos. Often called the caviar of the South, these sweet red peppers add a gorgeous pop of color and a subtle, smoky sweetness that beautifully complements the salty capers and olives. They transform the zucchini noodle base from a simple side into an integral part of the dish’s flavor profile. When shopping, look for diced pimentos packed in a jar. They are usually easy to find near the olives and pickles in most grocery stores.
For the fish itself, freshness is key. If you can, buy your Black Sea Bass from a reputable fishmonger on the day you plan to cook it. Fresh filets should look moist and firm, not dull or dry. The same goes for your zucchini. Look for smaller, firm zucchini, as they tend to be less watery and have more flavor than the oversized ones.
- 2 4oz black sea bass filets
- 2 tsp seasoning mix (see ingredients below)
- 1 tbsp butter or ghee
- 2 large zucchini
- 1 tbsp Avocado Oil, coconut oil or extra virgin olive oil
- 1.5 tbsp of diced pimentos
- 2 tbsp capers
- 5 whole pitted kalamata olives, chopped
- 1/2 tbsp unsalted butter or ghee
- splash of lemon juice
- Extra sea salt and pepper for the zucchini noodles
For the Seasoning Mix:
- 1/2 tsp ground coriander
- 1/2 tsp garlic powder
- 1 tsp paprika
- 1 tsp ground cumin
- 1/2 tsp sea salt
- 1/2 tsp ground black pepper
Step-by-Step Instructions For Making Black Sea Bass
This recipe comes together very quickly, so it is a good idea to have all your ingredients prepped and ready to go before you even turn on the stove. This French technique, known as ‘mise en place’ or ‘everything in its place’, is a lifesaver for dishes like this. It makes the entire cooking process smooth and stress-free.
Make the spice mix.
In a small bowl, combine the ground coriander, garlic powder, paprika, ground cumin, sea salt, and ground black pepper. Whisk them together until they are evenly distributed. I like to make a double or triple batch of this seasoning blend and store it in a small airtight jar. It is fantastic on chicken and roasted vegetables too.
Prepare the sea bass.
Take your Black Sea Bass filets out of the refrigerator. Using a paper towel, gently pat both sides of each filet until they are very dry. This is the most important step for getting a perfect, crispy sear. Moisture is the enemy of a good crust. Once dry, sprinkle each filet evenly with about 1 teaspoon of your prepared seasoning mix, covering the entire surface. Set the fish aside while you prepare the noodles.
Prepare and cook the zucchini noodles.
Using a spiralizer with the small noodle attachment, create your zucchini noodles. Place them in a bowl and sprinkle with a little extra sea salt and pepper, then drizzle with 1 tablespoon of avocado oil. Toss gently to coat. Heat a 10-inch cast iron skillet over medium heat. Add the zucchini noodles and cook for about 5 minutes, tossing them frequently with tongs until they are just tender. Be careful not to overcook them, or they will become watery. Reduce the heat to the lowest setting to keep them warm. Add the diced pimentos, capers, chopped olives, a half tablespoon of butter, and a splash of lemon juice. Toss everything together to combine.
Cook the sea bass.
In a separate 12-inch cast iron skillet, heat 1 tablespoon of butter over medium to medium-high heat. The butter should be melted and sizzling, but not browning. If your filets have skin, place them skin-side down in the hot skillet. You should hear a satisfying sizzle. Press down gently on the filets with a fish spatula for a few seconds to ensure the entire skin makes contact with the pan. Cook for 3 minutes without moving the fish. Flip carefully and cook for another 3 minutes on the other side. The fish is done when it is opaque and flakes easily with a fork. Total cooking time will be about 6 to 8 minutes depending on the thickness of your filets.
Plate your meal.
Divide the warm zucchini noodle mixture between two bowls, creating a nice bed for the fish. Carefully place a seared Black Sea Bass filet on top of each bed of noodles. If you prefer, you can gently remove the skin before plating. For a final touch, you can sprinkle with a little crumbled feta or grated Parmesan cheese if you like.
How To Serve Black Sea Bass
This Black Sea Bass recipe is truly a complete meal all on its own. The seasoned fish provides the protein, and the zucchini noodles packed with pimentos, olives, and capers act as both your vegetable and your sauce. It is a beautiful, self-contained dish that looks stunning when plated in a shallow bowl. The vibrant green of the zucchini, the deep purple of the olives, and the bright red of the pimentos create a gorgeous canvas for the golden-seared fish.
That said, if you are looking to round out the meal or are serving a larger crowd, there are several wonderful accompaniments that pair beautifully with these flavors. The key is to choose sides that complement the dish without overpowering the delicate taste of the sea bass.
Here are a few of my favorite ways to serve it:
- Crusty Bread: A warm, crusty baguette or a slice of sourdough is perfect for sopping up any of the delicious juices and buttery sauce left at the bottom of the bowl. There is nothing better!
- Simple Green Salad: A light salad of mixed greens, maybe with some cherry tomatoes and cucumber, dressed in a simple lemon vinaigrette adds a fresh, crisp element to the meal.
- Wine Pairing: This dish begs for a crisp, dry white wine. A Sauvignon Blanc from the Loire Valley, a Spanish Albariño, or an Italian Pinot Grigio would all be excellent choices. Their bright acidity will cut through the richness of the butter and complement the fish perfectly.
- Grains: If you want to make the meal a bit more substantial, you could serve a small portion of fluffy quinoa or a creamy parmesan polenta on the side.
When you are ready to plate, think about presentation. A little sprinkle of fresh parsley or dill over the top can add a final touch of freshness and color. Serving this meal is all about celebrating simple, elegant flavors and making them look as good as they taste.
How To Store & Reuse Black Sea Bass Leftovers
As much as I love this dish fresh from the skillet, leftovers can be a real treat if you handle them with care. Cooked fish can be a little tricky, but with the right storage and reheating methods, you can enjoy it the next day without sacrificing too much of that wonderful texture and flavor. The key is to be gentle.
First things first, let any leftovers cool to room temperature, but do not leave them out for more than an hour or so. Once cooled, store the Black Sea Bass filets and the zucchini noodle mixture in separate airtight containers. Keeping them separate is important because it prevents the fish from making the noodles soggy and helps preserve the texture of both components.
Your leftovers will keep well in the refrigerator for up to two days. I would not recommend trying to stretch it past that, as the quality of the fish will start to decline.
When it comes to reusing your leftovers, here are a few ideas:
- Gentle Reheating: The best way to reheat the fish filet is in a skillet over low heat with a tiny bit of butter or olive oil. Just warm it for a minute or two on each side until it’s heated through. You can also warm it in a 275°F oven for about 10 minutes. Avoid the microwave at all costs, as it will make the fish tough and rubbery.
- Flaked Fish Salad: My favorite way to use leftover fish is to flake it apart and turn it into a salad. Gently flake the cold sea bass and toss it with the leftover zucchini noodles, a squeeze of fresh lemon juice, and maybe a handful of arugula for a delicious and easy lunch. No reheating required!
- Fish Tacos: Flake the leftover fish and gently warm it in a skillet. Serve it in warm corn tortillas with some slaw and a drizzle of lime crema for a completely new meal.
Properly storing and reheating your leftovers ensures that none of your delicious cooking goes to waste. It is a great way to get a second wonderful meal out of your efforts.
Substitutions & Variations For Black Sea Bass
One of the things I love most about cooking is making a recipe my own, and this Black Sea Bass dish is wonderfully adaptable. Whether you need to swap an ingredient based on what is available at your store or you just want to experiment with different flavors, there are plenty of ways to put your own spin on it.
The most obvious substitution is the fish itself. While Black Sea Bass is truly lovely, you can use any firm, mild white fish with great results. This recipe is very forgiving, so feel free to experiment.
Here are some of my go-to substitutions and creative variations:
- Different Fish: If you cannot find Black Sea Bass, try using halibut, haddock, cod, or even snapper. Adjust the cooking time based on the thickness of the filet. Chilean Sea Bass also works, though it has a richer, more buttery flavor profile.
- Vegetable Swaps: Not a fan of zucchini noodles? This dish is fantastic served over a bed of sautéed spinach and garlic, roasted asparagus spears, or even creamy polenta. You can also use other spiralized vegetables like sweet potato or yellow squash.
- Add Some Heat: If you like a little kick, add a pinch of red pepper flakes to the spice mix for the fish or toss some into the zucchini noodles along with the pimentos and olives.
- Herb Variations: Add a tablespoon of freshly chopped herbs at the end for a burst of freshness. Fresh dill, parsley, or chives would all be wonderful additions. Just stir them into the zucchini noodles right before serving.
- Dietary Adjustments: To make this dish dairy-free, simply use ghee or a high-quality olive oil in place of the butter. The recipe is already naturally gluten-free and low-carb.
Do not be afraid to play around with the ingredients. You could swap the Kalamata olives for another variety like Castelvetrano, or add a handful of sun-dried tomatoes to the zucchini mixture for an extra layer of savory flavor. Cooking should be fun, so use this recipe as a delicious starting point!

Black Sea Bass with Zucchini Noodles
Delicious and healthy mediterranean seasoned Black Sea Bass served with grain free and low carb zucchini noodles. SO easy to make and ready to serve in under 30!
Ingredients
- 2 4oz black sea bass filets **see notes for substitutions
- 2 tsp seasoning mix (see ingredients below)
- 1 tbsp butter or ghee
- 2 large zucchini
- 1 tbsp Avocado Oil, coconut oil or extra virgin olive oil
- 1.5 tbsp of diced pimentos
- 2 tbsp capers
- 5 whole pitted kalamata olives, chopped
- 1/2 tbsp unsalted butter or ghee
- splash of lemon juice
- Extra sea salt and pepper for the zucchini noodles
- 1/2 tsp ground coriander
- 1/2 tsp garlic powder
- 1 tsp paprika
- 1 tsp ground cumin
- 1/2 tsp sea salt
- 1/2 tsp ground black pepper
Instructions
- Make the spice mix. Combine all spice mix ingredients and mix well.
- Prepare the sea bass. Dry the filets and then sprinkle each sea bass filet with 1 tsp of the seasoning mix. Set aside.
- Prepare and cook the zucchini noodles. Spiralize the zucchini noodles with the small noodle attachment. Sprinkle with sea salt, pepper and 1 tbsp of oil. Toss to coat. Heat a 10 inch cast iron skillet over medium heat and add the zucchini noodles. Cook until tender, about 5 minutes, mixing often. Tongs work well for this. After cooking reduce the heat to the lowest setting you can - you just want to keep the noodles warm. Add the pimentos, capers, chopped kalamata olives, 1/2 tbsp butter and splash of lemon juice. Toss to combine.
- Cook the sea bass. Heat 1 tbsp of butter in a 12 inch cast iron skillet over medium heat. If your sea bass has skin, place skin side down first and cook for 3 minutes. Flip over and cook for another 3 minutes. Flip back over and cook until the fish is flaky, 4-5 minutes.
- Plate your meal. Divide the zucchini noodles among two bowls. Top with the seared sea bass. You can remove the skin from the sea bass before placing on top of the zucchini noodles, if desired Sprinkle with parmesan cheese or feta cheese if desired.
Notes
Nutrition information calculated using My Fitness Pal and is an estimate. These calculations do not include the spices. Here is a link to the recipe in My Fitness Pal for your reference. Black Sea Bass. **you may use Chilean Sea Bass, Haddock or Halibut if you cannot find Black Sea Bass. Adapted from The Mediterranean Dish
Nutrition Information:
Yield: 2 Serving Size: 1 bowlAmount Per Serving: Calories: 345 Total Fat: 21g Carbohydrates: 20g Fiber: 4g Protein: 22g
5 FAQs About Black Sea Bass
Here are some straightforward answers to the most common questions I receive about this Black Sea Bass recipe.
What does Black Sea Bass taste like?
Black Sea Bass has a wonderfully delicate and mild flavor profile, which is why it is so popular with chefs and home cooks alike. The taste is slightly sweet and clean, without the strong “fishy” flavor that some other ocean fish can have. This makes it an excellent choice for people who might be hesitant about eating fish, and it is also incredibly versatile.
The texture is another one of its best qualities. The flesh is firm and lean, yet it becomes beautifully flaky and tender when cooked. It holds together well during cooking, which makes it perfect for pan-searing, grilling, or broiling. Because its own flavor is so subtle, it acts as a perfect canvas for other ingredients, readily absorbing the flavors of spices, herbs, and sauces you pair it with.
How can I tell when my Black Sea Bass is cooked perfectly?
Cooking fish perfectly can feel intimidating, but there are a couple of easy ways to tell when your Black Sea Bass is done. The most reliable method is to use an instant-read thermometer. The thickest part of the filet should register 145°F. At this temperature, the fish will be opaque and cooked through, yet still moist and tender.
If you do not have a thermometer, you can use the “flake test.” Gently insert the tip of a fork or a small knife into the thickest part of the fish and give it a slight twist. If the fish is cooked, the flesh will flake apart easily into nice, opaque chunks. If it is still translucent or resists flaking, it needs another minute or two of cooking time. Be careful not to overcook it, as it can go from perfectly flaky to dry very quickly.
Can I cook Black Sea Bass with the skin on?
Absolutely! In fact, I highly recommend cooking Black Sea Bass with the skin on. When pan-seared correctly, the skin becomes incredibly crispy and delicious, adding a wonderful textural contrast to the tender flesh. It also helps protect the delicate fish from the direct heat of the pan, which can help prevent it from overcooking and drying out.
The key to getting crispy skin is to make sure the filet is completely dry before you season it, and to place it skin-side down in a hot, well-oiled skillet. Press down on it gently for a few seconds to ensure the entire surface of the skin makes contact with the pan. Do not be tempted to move it around for the first few minutes of cooking. This allows that beautiful, golden-brown crust to form.
Is Black Sea Bass a sustainable fish choice?
This is a great question, and it is something I try to be mindful of in my own kitchen. For the most part, Black Sea Bass from the U.S. Atlantic is considered a sustainable choice. Populations are generally well-managed and not overfished. However, sustainability can vary based on the specific location and fishing methods used.
To make the most informed choice, I recommend checking for the latest recommendations from reliable sources like the Monterey Bay Aquarium Seafood Watch program or the NOAA Fisheries website. They provide up-to-date information on the status of different fish populations. When you are at the fish counter, do not hesitate to ask your fishmonger where their fish is from. A good fishmonger should be able to provide you with that information.
What is the difference between Black Sea Bass and Chilean Sea Bass?
This is a very common point of confusion, and it is an important one because they are two completely different fish. Despite the similar names, they are not related at all. Black Sea Bass is a true bass, found in the Atlantic Ocean off the coast of the United States. It is a smaller fish with a mild, delicate flavor and a firm, flaky texture, as we have talked about.
Chilean Sea Bass, on the other hand, is not a bass at all. Its real name is the Patagonian Toothfish, and it is found in the cold, deep waters around Antarctica. It was rebranded as “Chilean Sea Bass” for marketing purposes. It is a much larger fish with a very high oil content, which gives it a rich, buttery flavor and a silky, moist texture. While both are delicious, they have distinct flavor profiles and textures, and Chilean Sea Bass is often significantly more expensive.
Try These Recipes Next
If you enjoyed this fresh and flavorful fish recipe, I have a few others I think you will absolutely love.
- Blackened Fish Tacos with a Creamy Slaw: Perfect for a fun, spicy take on fish night that the whole family will enjoy.
- Sheet Pan Salmon with Lemon and Dijon: A super easy and elegant weeknight meal with minimal cleanup involved.
- Broiled Tilapia with Chipotle Peach Salsa: A bright and flavorful dish that comes together in minutes and is perfect for summer.
I hope these recipes bring a little something special to your dinner table!
This looks incredible! I love seafood but, ironically, I’ve never tried sea bass. I can’t wait to give your recipe a try. Thanks for sharing your recipe with us at Merry Monday this week. I’m always on the lookout for healthy meals that are still fast so this is perfect!
This looks delicious! It will be one of my features this Saturday at the Snickerdoodle link party! Stop by to check it out! Roseann from This Autoimmune Life
Thank you Roseann!
That is a beautiful piece of fish – makes me want to go find a fork! Thanks for sharing at the What’s for Dinner party!
Thank you Helen!
This recipe looks delicious! Saving to my Yummy! board for you and our readers, thank you!!! Stopping over from Feathered Nest Friday.
Have a great weekend,
Barb :)
Thank you Barb!
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Looks so delicious and I love idea of using the zucchini noodles! Thanks for sharing with SYC.
hugs,
Jann
I can’t wait to try this recipe, it looks amazing! Hope you are having a great week and thanks so much for sharing with Full Plate Thursday!
Miz Helen
This looks luscious AND healthy!! I’ve had sea bass from restaurants that doesn’t look half this good! Thanks for sharing with us at Fiesta Friday!
Mollie
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