Pan-Seared Sea Bass with Avocado and Mango Salsa

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender sea bass fillets pan-seared to a golden crisp, topped with a vibrant and fresh avocado-mango salsa bursting with citrus flavors. This latin american-inspired seafood (gluten free, low carb) ready in about 25 minutes blends fillets (6 oz each) sea bass fillets, medium, diced ripe avocado, medium, diced ripe mango into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 10 min Serves 4 Latin American cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 sea bass fillets (6 oz each) and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Place the fillets skin-side down and cook for 4-5 minutes until the skin is crisp and golden. Flip and cook for 2-3 minutes more until the fish is opaque and flakes easily.
  3. Step 3: While the fish cooks, combine 1 medium diced ripe avocado, 1 medium diced mango, 1/2 cup finely diced red bell pepper, 1/4 cup finely chopped red onion, 2 tbsp chopped fresh cilantro, 2 tbsp fresh lime juice, 1/2 tsp sea salt, and 1/4 tsp black pepper in a medium bowl. Gently toss to combine.
  4. Step 4: Remove the sea bass from the skillet and let rest for 2 minutes. Drizzle the remaining 1 tbsp olive oil over the fillets.
  5. Step 5: Serve each sea bass fillet topped generously with the avocado and mango salsa for a bright, tropical flavor contrast.

Frequently asked questions

How long does Pan-Seared Sea Bass with Avocado and Mango Salsa take to make?

Total time is about 25 minutes (15 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Sea Bass with Avocado and Mango Salsa?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Sea Bass with Avocado and Mango Salsa?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Sea Bass with Avocado and Mango Salsa for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Sea Bass with Avocado and Mango Salsa gluten free?

Yes — this recipe is tagged gluten free, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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