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Get the Recipe: Pan Seared Chilean Sea Bass Recipe
This pan seared Chilean Sea Bass is incredibly juicy, tender and flavorful! The fish is flaky and has the best texture. An easy lemon garlic herb sauce elevates this dish!
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2 servings
Calories: 444 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 filets Chilean Sea Bass about 5 to 6 ounces each
- 1 tsp sea salt
- 1 tsp ground pepper
- 3 tbsp butter or ghee divided
- 1 tsp minced garlic
- 1 tsp oregano
- 1 lemon
- parsley to garnish
Instructions
- First, pat sea bass dry with paper towels. Season on both sides with sea salt and pepper.
- In a large skillet over medium heat, add 1 tablespoon butter. Once butter has melted, place fish skin side down in skillet.
- Cook for 5 minutes.
- Meanwhile, melt remaining 2 tablespoons butter in microwave safe dish. Stir in minced garlic and oregano.
- After 5 minutes, flip fish. Pour butter herb sauce over fish.
- Slice lemons into round discs. Place lemon slices in skillet.
- Cook for 5 more minutes or until fish is flaky.
- Finally, remove from pan. Pour sauce from pan on fish. Garnish with fresh parsley if desired.
Cup of Yum
Notes
- Depending on thickness of sea bass, cooking time may vary slightly.
- If the skillet becomes dry, add more butter.
- Cook fish until it is flaky.
- Store leftovers in an airtight container in the fridge for up to 3 days.
Nutrition Information
Calories
444kcal
(22%)
Carbohydrates
7g
(2%)
Protein
21g
(42%)
Fat
38g
(58%)
Saturated Fat
15g
(75%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
120mg
(40%)
Sodium
1398mg
(58%)
Potassium
112mg
(3%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
899IU
(18%)
Vitamin C
29mg
(32%)
Calcium
43mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 444
% Daily Value*
| Calories | 444kcal | 22% |
| Carbohydrates | 7g | 2% |
| Protein | 21g | 42% |
| Fat | 38g | 58% |
| Saturated Fat | 15g | 75% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 120mg | 40% |
| Sodium | 1398mg | 58% |
| Potassium | 112mg | 2% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 899IU | 18% |
| Vitamin C | 29mg | 32% |
| Calcium | 43mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.