Pan Seared Chilean Sea Bass Mediterranean Style
User Reviews
5
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Prep Time
15 mins
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Cook Time
25 mins
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Servings
4
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Calories
472 kcal
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Course
Main Course
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Cuisine
Mediterranean
Pan Seared Chilean Sea Bass Mediterranean Style
Description
Pan Seared Chilean Sea Bass Mediterranean Style features fresh sea bass fillets seared in a hot pan with butter and oil to create a crisp, golden exterior while keeping the interior tender. The base of the dish is a vegetable medley with baby potatoes, shallots, garlic, and both kalamata and Frescatrano olives, adding depth and savory notes. The mixture is finished with roasted red peppers, cherry tomatoes, and bright basil, deglazed with white wine for acidity and balance. Together, the components deliver a layered Mediterranean flavor profile.
The dish is best served immediately to enjoy the contrasting textures of the seared fish and the flavorful vegetable mixture. It works well as a main course for dinner and pairs nicely with a crisp white wine or light salad to complement the Mediterranean ingredients.
To keep the dish warm before serving, cover the sea bass and vegetable base for up to 15 minutes. Leftovers can be refrigerated for up to 3 days or frozen for 3 months. When reheating, warm in the oven with the sauce for several minutes until hot. Any white fish variety can substitute for sea bass, and baby potatoes may be replaced with fingerlings. The mix of olives and tomatoes may be adjusted based on availability.
Ingredients
For the Mediterranean Vegetables
- 3 tablespoons olive oil
- 1 pound baby potato sliced in half
- 1 shallot peeled and thinly sliced
- 3 garlic finely minced
- 10 kalamata olives sliced in half
- 10 Frescatrano olives sliced in half
- 2 red bell pepper julienne, roasted
- 15-20 cherry tomato sliced in half
- ½ cup white wine
- 2 tablespoons basil chopped, fresh
- salt to taste
- black pepper to taste
For the Sea Bass
- 2 tablespoons neutral cooking oil generic cooking oil
- 2 teaspoons butter unsalted
- 4 8- ounce sea bass fillet skin on, fresh, Chilean
- salt to taste
- black pepper to taste
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
- Serve the sea bass and vegetable medley immediately for best texture and flavor.
- Keep leftovers refrigerated up to 3 days or freeze for up to 3 months; thaw in the refrigerator before reheating.
- Reheat by warming the fish and Mediterranean vegetable base together in the oven at 350°F for 5-6 minutes.
- Any white fish can replace the sea bass; baby potatoes can be substituted with fingerling potatoes if unavailable.
- Choose Roma tomatoes or canned San Marzano tomatoes if fresh cherry tomatoes are unavailable.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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