I mentioned this Grilled Sea Bass on Garlic and Herb Rice in my Juice Cleanse post, when I was easing myself back into a normal diet after three days of juice diet. This dish felt like the perfect way to bring flavour and balance back into my meals so I thought I should share it with you here.
Grilled Sea Bass is something my family and I truly enjoy. We often have it with potatoes or rice but this time there was a request for rice. To make it more exciting and tasty (not just plain rice on the side), I paired the fish with garlic and herb rice – fragrant, comforting and full of flavour.
How to make garlic and herb rice
Let’s start with the rice first as it takes longer to cook. Here’s what you’ll need:
- Jasmine rice – light and fluffy with a subtle aroma that pairs perfectly with fish.
- Garlic (minced) – brings a rich, savoury base flavour and a hint of sweetness once golden.
- Rosemary and thyme – earthy, fragrant herbs that elevate the rice beyond ordinary. If you grow these in your garden like I do, even better.
- Chicken stock – this infuses the rice with depth and savoury notes.
- Olive oil – for gently frying the garlic and adding richness.
Method
- Add a couple of tablespoons of olive oil to a shallow pan, heat it up and then add minced garlic.
- Stir fry until golden and fragrant. This step is where the flavour really starts to build.
- Add the jasmine rice and stir constantly for about 10 minutes until lightly golden.
- If you have a rice cooker like I do, transfer the rice into the cooker, add rosemary, thyme and chicken stock up to the correct water level then press cook.
- If cooking on the hob, simply add herbs and stock directly to the pan, bring to the boil then lower the heat and simmer until cooked. Stir occasionally to prevent sticking.
The result was beautifully fluffy rice, infused with garlic and fresh herbs which made the perfect base for the grilled sea bass.
Preparing the grilled sea bass
While the rice was cooking, I turned my attention to the fish. The sea bass fillets were rinsed and patted dry with a kitchen towel before being seasoned with cracked pepper and a touch of sea salt. I left them to rest for about 10 minutes. Meanwhile, I mixed the juice of half a lemon with a couple of spoons of olive oil, which I brushed over the flesh side of the fillets. This helps keep the fish moist during grilling.
Cooking the sea bass
Once I knew the rice had about ten minutes left, I placed the sea bass fillets into my air fryer. They went in skin side up, brushed again with a little of the lemon oil mixture. I set the air fryer to 240°C and cooked the fillets for 8 minutes.
Depending on your air fryer, you may need to adjust slightly. So it’s a good idea to check at around six minutes to see how the fish is coming along. The skin should be crisp and golden while the flesh stays tender and flaky.
Dill and spring onion oil
For a fresh finishing touch, I chopped spring onions and dill then quickly heated some oil until hot. Pouring the hot oil over the herbs partly cooks them while keeping their bright colour and releasing their aroma. This drizzle brings another layer of flavour to the finished dish and ties the fish and rice together beautifully.
Serving the dish
By the time the fish was ready, the garlic and herb rice had finished cooking. To plate:
- Spoon a bed of garlic and herb rice onto a plate.
- Place the grilled sea bass fillets on top.
- Drizzle with the dill and spring onion oil.
- Add some steamed green beans on the side for extra crunch and balance.
The result was a wonderfully fragrant meal with fluffy herbed rice and perfectly grilled fish. It’s simple but feels special and it always disappears quickly at our table. This Grilled Sea Bass on Garlic and Herb Rice is a dish we’ll keep returning to and I think you’ll love it too.
Why you’ll love this dish
This Grilled Sea Bass on Garlic and Herb Rice is:
- Flavourful, thanks to the herbs, garlic and fresh lemon.
- Light yet satisfying, perfect when you want something healthy but tasty.
- Quick to prepare.
- A versatile recipe, you can swap sea bass for other white fish and pair the rice with many dishes.
It’s a simple, family-friendly meal that feels a little special without being complicated.
Grilled Sea Bass on Garlic and Herb Rice
Description
This Grilled Sea Bass on Garlic and Herb Rice is a simple yet elegant dish that combines tender, flaky sea bass with aromatic jasmine rice cooked in garlic, rosemary, thyme and chicken stock. Finished with a drizzle of fresh dill and spring onion oil, it’s healthy, satisfying, and perfect for both weeknight dinners and special occasions.
Ingredients
For the Garlic and Herb Rice
For the Sea Bass
For the Dill & Spring Onion Oil
Optional sides
Instructions
-
Prepare the rice
- Heat olive oil in a frying pan, add the minced garlic and sauté until golden and fragrant.
- Stir in the jasmine rice and toast for around 10 minutes.
-
Cook the rice
- Transfer the rice to a rice cooker, add rosemary, thyme and chicken stock then cook until fluffy.
- If cooking on the hob, add herbs and stock to the pan, bring to a boil then reduce to a simmer until the rice is tender, stirring occasionally to prevent sticking.
-
Season the fish
- Rinse sea bass fillets, pat them dry with kitchen paper and season with salt and cracked pepper.
- In a small bowl, mix lemon juice with olive oil and brush the flesh side of the fillets.
- Leave to rest for 10 minutes.
-
Cook the sea bass
- Place the fillets skin side up in the air fryer.
- Brush with a little more of the lemon and oil mixture then cook at 240°C for 8 minutes, checking at 6-minute mark to avoid overcooking.
- The skin should be crisp and the flesh flaky.
-
Make the dill oil
- While the fish is cooking, place chopped spring onions and dill in a bowl.
- Heat oil until very hot and pour over the herbs.
- This will lightly cook them, keeping their colour and freshness.
-
Assemble the dish
- Spoon a bed of garlic and herb rice onto each plate, top with grilled sea bass fillets and drizzle with the dill and spring onion oil.
- Add steamed green beans on the side for balance.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 653.55kcal
- % Daily Value *
- Total Fat 20.42g32%
- Saturated Fat 3.42g18%
- Trans Fat 0g
- Cholesterol 55.93mg19%
- Sodium 829.63mg35%
- Potassium 616.96mg18%
- Total Carbohydrate 81.05g28%
- Dietary Fiber 2.48g10%
- Sugars 1.97g
- Protein 33.5g67%
- Vitamin A 72.18 mcg
- Vitamin C 9.83 mg
- Calcium 73.54 mg
- Iron 5.5 mg
- Vitamin D 7.22 mcg
- Vitamin E 3.52 mg
- Vitamin K 16.49 mcg
- Thiamin 0.72 mg
- Riboflavin 0.31 mg
- Niacin 7.66 mg
- Vitamin B6 0.78 mg
- Folate 25.55 mcg
- Vitamin B12 0.38 mcg
- Phosphorus 395.93 mg
- Magnesium 89.93 mg
- Zinc 1.79 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
