Pan Seared Chilean Sea Bass
User Reviews
5.0
18 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
40 mins
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Servings
4 servings
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Calories
528 kcal
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Course
Main Course
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Cuisine
American
Pan Seared Chilean Sea Bass
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A delicious and easy pan seared chilean sea bass recipe served with a simple garlic herb rice.
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Ingredients
For the fish:
- 3 cloves garlic finely minced
- 1 tablespoon extra virgin olive oil
- 1 lemon juiced
- 1 teaspoon Old Bay seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 (1.5 pound) Chilean sea bass fillet cut into 4-5 small fillets
- 1 tablespoon unsalted butter
For the rice:
- 1 teaspoon extra virgin olive oil
- 3 cloves garlic finely minced
- 1 cup long grain white rice
- 2 cups chicken broth or vegetable broth
- 1 tablespoon fresh thyme freshly chopped
- 1/2 teaspoon salt
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Instructions
- Add the garlic, olive oil, lemon juice, old bay seasoning, salt and pepper to a small bowl and stir to combine.
- Place the fillets on a plate and rub the marinade into both sides then cover and refrigerate for 30 minutes.
- While the fish is marinating, make the rice by heating the olive oil over medium heat in a medium pot.
- Add garlic and saute for 30 seconds or until it becomes fragrant.
- Add the rice and stir and cook until it starts to brown, about 5 minutes, then stir in the chicken broth, thyme and salt and bring it to a boil. Turn the heat down to low heat and cover with a lid.
- Let rice cook for 20 minutes without lifting the lid, turn the heat off and let it sit undisturbed for 10 minutes then fluff the rice.
- Next, cook the fillets by heating the butter in a large skillet over medium heat until melted.
- Add the fish and sear for 3-4 minutes on each side or until a nice crust starts to form.
- Serve immediately over a bed of the cooked rice with lemon wedges and fresh thyme or parsley for garnish if desired.
Notes
- The nutritional information is provided per serving and includes both the rice and the fish.
- Storing: Leftover fish can be stored in an airtight container in the fridge for up to 3 days. Make sure it's completely cooled before storing. The rice can be stored in an airtight container in the fridge as well for up to 1 week.
- Leftover fish can be stored in an airtight container in the fridge for up to 3 days. Make sure it's completely cooled before storing. The rice can be stored in an airtight container in the fridge as well for up to 1 week.
- Freezing: You can freeze cooled fish or rice leftovers in an airtight container or freezer-safe bag with as much air removed as possible for up to three months. Let it thaw overnight in the fridge before reheating and serving.
- You can freeze cooled fish or rice leftovers in an airtight container or freezer-safe bag with as much air removed as possible for up to three months. Let it thaw overnight in the fridge before reheating and serving.
Nutrition Information
Show Details
Calories
528kcal
(26%)
Carbohydrates
42g
(14%)
Protein
24g
(48%)
Fat
29g
(45%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
82mg
(27%)
Sodium
1099mg
(46%)
Potassium
221mg
(6%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
534IU
(11%)
Vitamin C
27mg
(30%)
Calcium
50mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 528 kcal
% Daily Value*
| Calories | 528kcal | 26% |
| Carbohydrates | 42g | 14% |
| Protein | 24g | 48% |
| Fat | 29g | 45% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 82mg | 27% |
| Sodium | 1099mg | 46% |
| Potassium | 221mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 534IU | 11% |
| Vitamin C | 27mg | 30% |
| Calcium | 50mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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