Pan Seared Chilean Sea Bass Mediterranean Style
User Reviews
5.0
27 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Servings
4
-
Calories
472 kcal
-
Course
Main Course
-
Cuisine
Mediterranean
Pan Seared Chilean Sea Bass Mediterranean Style
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This incredibly flavored pan seared Chilean sea bass is served with Mediterranean style vegetables and is finished with fresh basil.
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Ingredients
For the Mediterranean Vegetables
- 3 tablespoons olive oil
- 1 pound baby potatoes sliced in half
- 1 peeled and thinly sliced shallots
- 3 finely minced garlic cloves
- 10 kalamata olives sliced in half
- 10 Frescatrano olives sliced in half
- 2 julienne roasted red bell peppers
- 15-20 cherry tomatoes sliced in half
- ½ cup white wine.
- 2 tablespoons chopped fresh basil
- salt and pepper to taste
For the Sea Bass
- 2 tablespoons oil
- 2 teaspoons unsalted butter
- 4 8- ounce skin on fresh Chilean sea bass fillets
- salt and pepper to taste
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Instructions
- Add the olive oil to a large sauce pan over high heat. Once it begins to smoke sear the baby potatoes for 3 to 4 minutes stirring occasionally.
- Next, add in the shallots and cook for a 1 minute before adding in the garlic, olives, peppers, and tomatoes and sautéing for 2 more minutes.
- Deglaze with white wine and cook for 2 minutes, season with salt and pepper, and fold in fresh basil. Set aside.
- Pat the sea bass down with paper towels and then season both sides with salt and pepper.
- Add the oil to a large frying pan and heat over high heat until it begins to lightly smoke.
- Place in the sea bass, turn the heat down to medium to medium-high, add in some butter and cook for 5 to 6 minutes per side or until golden brown and cooked throughout.
- Serve the fish with the Mediterranean olive and potatoes mixture.
Notes
- Make-Ahead: You can keep warm covered in a pan for up to 15 minutes before serving, but this recipe is meant to be eaten as soon as it is done being cooked.
- How to Store: Cover and keep it in the refrigerator for up to 3 days. This will freeze covered for up to 3 months. Thaw in the refrigerator for 1 day before reheating.
- How to Reheat: Place the desired number of sea bass with Mediterranean style base sauce in a pan and heat in the oven at 350° for 5-6 minutes or until hot.
- You can use frozen sea bass; just be sure it’s completely thawed before using.
- This recipe is very versatile so just about any fish will work with these Mediterranean-style base ingredients.
- The other options for tomatoes would be Roma tomatoes and then canned san Marzano.
- If you cannot find baby potatoes, substitute in fingerlings.
Nutrition Information
Show Details
Calories
472kcal
(24%)
Carbohydrates
26g
(9%)
Protein
13g
(26%)
Fat
33g
(51%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
4g
Monounsaturated Fat
15g
Trans Fat
1g
Cholesterol
43mg
(14%)
Sodium
624mg
(26%)
Potassium
707mg
(20%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
775IU
(16%)
Vitamin C
47mg
(52%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 472 kcal
% Daily Value*
| Calories | 472kcal | 24% |
| Carbohydrates | 26g | 9% |
| Protein | 13g | 26% |
| Fat | 33g | 51% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 15g | 75% |
| Trans Fat | 1g | 50% |
| Cholesterol | 43mg | 14% |
| Sodium | 624mg | 26% |
| Potassium | 707mg | 15% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 775IU | 16% |
| Vitamin C | 47mg | 52% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
27 reviews
Excellent
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