Pan Seared Chilean Sea Bass Mediterranean Style
Pan Seared Chilean Sea Bass Mediterranean Style showcases tender sea bass fillets cooked to a golden brown and served atop a medley of Mediterranean vegetables including baby potatoes, olives, cherry tomatoes, and roasted red peppers. The combination offers a balance of rich fish flavor with a bright, savory vegetable accompaniment enhanced by fresh basil and white wine. This dish suits those seeking a flavorful yet refined seafood meal with a pleasing mix of textures from the crispy-skinned fish to the sautéed vegetable base.
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
- black pepper to taste
- salt 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
- black pepper to taste
- salt 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
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 472
% 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.