Blackened Sea Bass with Mango Salsa

A vibrant paleo-friendly dish combining perfectly seasoned sea bass with fresh tropical salsa

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4
Cuisine: Fusion
Diet: Paleo

This restaurant-quality blackened sea bass features a perfectly crispy spice crust paired with a refreshing mango salsa. The combination delivers a beautiful balance of heat and sweet, making it an ideal choice for both casual dinners and special occasions.

Equipment Needed

• Large non-stick skillet or cast-iron pan
• Mixing bowls
• Sharp knife
• Cutting board
• Fish spatula
• Paper towels

Ingredients

For the Blackened Sea Bass:

• 4 sea bass fillets (6 oz each), skin-on
• 2 tablespoons avocado oil
• 1 tablespoon paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon cayenne pepper
• 1 teaspoon sea salt
• ½ teaspoon black pepper

For the Mango Salsa:

• 2 ripe mangoes, diced
• 1 red bell pepper, finely diced
• ½ red onion, finely chopped
• 1 jalapeño, seeded and minced
• ¼ cup fresh cilantro, chopped
• 2 limes, juiced
• ¼ teaspoon sea salt
• ⅛ teaspoon black pepper

Instructions

1. Prepare the Mango Salsa:
   • Combine all salsa ingredients in a bowl
   • Mix well and refrigerate for at least 15 minutes to allow flavors to meld
2. Prepare the Seasoning:
   • Mix all dry spices in a small bowl
   • Pat fish fillets dry with paper towels
   • Coat each fillet generously with the spice mixture
3. Cook the Fish:
   • Heat avocado oil in a large skillet over medium-high heat (190°C/375°F)
   • Place fillets skin-side up in the hot pan
   • Cook for 3-4 minutes until blackened
   • Flip carefully and cook for another 3-4 minutes until done
4. Serve:
   • Plate the fish skin-side down
   • Top generously with mango salsa
   • Garnish with extra cilantro if desired

Nutrition Information (per serving)

• Calories: 320
• Protein: 28g
• Fat: 15g
• Carbohydrates: 24g
• Fiber: 4g
• Sugar: 18g
• Sodium: 780mg

Tips & Notes

• Choose firm, ripe mangoes for the best salsa
• Fish is done when it flakes easily with a fork
• Adjust cayenne pepper to taste
• Can be made ahead: prepare salsa up to 4 hours in advance

Variations & Substitutions

• Substitute sea bass with halibut or cod
• Use pineapple instead of mango for variation
• For less heat, omit jalapeño
• Replace avocado oil with coconut oil if preferred

Storage Instructions

• Fish: Best served immediately
• Salsa: Keeps in refrigerator for up to 2 days

Serving Suggestions

• Cauliflower rice
• Roasted sweet potato
• Grilled asparagus
• Fresh lime wedges

Print Recipe

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Paleo

Blackened Sea Bass with Mango Salsa

Courses: Paleo Recipe Keys: Paleo

Difficulty: Beginner Prep Time 20 mins Cook Time 15 mins Total Time 35 mins

Cooking Temp: 375  F Servings: 4 Calories: 320

Dietary:

P Paleo

Description

Indulge in the perfect harmony of spicy blackened sea bass paired with a refreshing mango salsa. This recipe offers a tantalizing blend of flavors and textures, creating a memorable dining experience that is both vibrant and satisfying.

Ingredients

Scale

1/2x 1x 2x 3x

For the Blackened Sea Bass

• 4 sea bass fillets (6 oz each)
• 2 tablespoons avocado oil
• 1 tablespoon paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon cayenne pepper
• 1 teaspoon sea salt
• ½ teaspoon black pepper

For the Mango Salsa

• 2 ripe mangoes, diced
• 1 red bell pepper, finely diced
• ½ red onion, finely chopped
• 1 jalapeño, seeded and minced
• ¼ cup fresh cilantro, chopped
• 2 limes, juiced
• ¼ teaspoon sea salt
• ⅛ teaspoon black pepper

Instructions

1. Prepare the Mango Salsa

   • Combine all salsa ingredients in a bowl
   • Mix well and refrigerate for at least 15 minutes to allow flavors to meld

1. Prepare the Seasoning

   • Mix all dry spices in a small bowl
   • Pat fish fillets dry with paper towels
   • Coat each fillet generously with the spice mixture

1. Cook the Fish

   • Heat avocado oil in a large skillet over medium-high heat (190°C/375°F)
   • Place fillets skin-side up in the hot pan
   • Cook for 3-4 minutes until blackened
   • Flip carefully and cook for another 3-4 minutes until done

1. Serve

   • Plate the fish skin-side down
   • Top generously with mango salsa
   • Garnish with extra cilantro if desired

Nutrition Facts

Servings 4

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Amount Per Serving

% Daily Value *

Total Fat 15g24%

Sodium 780mg33%

Total Carbohydrate 24g8%

Dietary Fiber 4g16%

Sugars 18g

Protein 28g57%

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* 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

Tips & Notes

• Choose firm, ripe mangoes for the best salsa
• Fish is done when it flakes easily with a fork
• Adjust cayenne pepper to taste
• Can be made ahead: prepare salsa up to 4 hours in advance

Variations & Substitutions

• Substitute sea bass with halibut or cod
• Use pineapple instead of mango for variation
• For less heat, omit jalapeño
• Replace avocado oil with coconut oil if preferred

Storage Instructions

• Fish: Best served immediately
• Salsa: Keeps in refrigerator for up to 2 days

Serving Suggestions

• Cauliflower rice
• Roasted sweet potato
• Grilled asparagus
• Fresh lime wedges