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Pan Seared Chilean Sea Bass Mediterranean Style

This incredibly flavored pan seared Chilean sea bass is served with Mediterranean style vegetables and is finished with fresh basil.

Prep Time
15 mins
Cook Time
15 mins
Servings: 4
Calories: 472 kcal
Course: Main Course
Cuisine: Mediterranean

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Deglaze with white wine and cook for 2 minutes, season with salt and pepper, and fold in fresh basil. Set aside.
  4. Pat the sea bass down with paper towels and then season both sides with salt and pepper.
  5. Add the oil to a large frying pan and heat over high heat until it begins to lightly smoke.
  6. 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.
  7. 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

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

% 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.