Pan Seared Chilean Sea Bass
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 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
Description
This recipe features Chilean sea bass fillets rubbed with a marinade of minced garlic, extra virgin olive oil, freshly squeezed lemon juice, Old Bay seasoning, salt, and black pepper. After marinating in the fridge for 30 minutes, the fish is seared in butter over medium heat until a golden crust forms on both sides, retaining its moisture inside. Meanwhile, a fragrant rice is made by sautéing garlic in olive oil, toasting the rice, then simmering it in chicken broth with fresh thyme and salt until tender.
The resulting dish combines the rich, buttery texture of the sea bass with a slightly crispy seared surface, enhanced by the citrus and spice notes from the marinade. The garlic thyme rice provides earthy aroma and tender grains that complement the fish. Serving with lemon wedges adds a fresh, acidic contrast.
Leftover fish and rice can be refrigerated for a few days or frozen up to three months. Proper cooling and storage in airtight containers are recommended. Thaw frozen portions overnight before reheating. This recipe balances straightforward preparation with vibrant flavors for a satisfying meal.
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 black pepper ground
- 1 (1.5 pound) Chilean sea bass fillet cut into 4-5 small fillets
- 1 tablespoon butter unsalted
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 thyme freshly chopped, fresh
- 1/2 teaspoon salt
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
- Store leftover cooked sea bass in an airtight container in the refrigerator for up to 3 days; ensure fish is fully cooled before storing.
- Cooked garlic thyme rice can be stored separately for up to 1 week in an airtight container in the fridge.
- For longer storage, freeze cooled fish or rice in airtight containers or freezer bags for up to three months; thaw overnight in the refrigerator before reheating.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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