Pan Seared Chilean Sea Bass Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
2 servings
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Calories
444 kcal
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Course
Main Course
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Cuisine
American
Pan Seared Chilean Sea Bass Recipe
Description
This Pan Seared Chilean Sea Bass Recipe highlights the natural richness of the fish by seasoning it lightly and cooking in butter for a tender, moist interior and a crisp, flavorful exterior. The cooking process starts with drying the fish, then searing skin-side down in melted butter over medium heat to develop color. After flipping, a garlic and oregano butter sauce is spooned over the fish to impart aromatic flavor.
Lemon rounds placed in the pan add citrus notes during the final cooking stage, balancing the richness of the butter and fish. The fish is cooked until it flakes easily, indicating doneness while maintaining juiciness. Fresh parsley garnish provides mild herbal contrast and a fresh finish.
This simple preparation allows the quality of the Chilean sea bass to shine, making it suitable for an elegant dinner or a satisfying main course with light sides like steamed vegetables or rice. Leftovers keep well when refrigerated for up to three days in an airtight container.
Ingredients
- 2 filets Chilean Sea Bass about 5 to 6 ounces each
- 1 tsp salt sea salt
- 1 tsp black pepper ground
- 3 tbsp butter divided, or ghee
- 1 tsp garlic minced
- 1 tsp oregano
- 1 lemon
- parsley to garnish
Instructions
- First, pat sea bass dry with paper towels. Season on both sides with sea salt and pepper.
- In a large skillet over medium heat, add 1 tablespoon butter. Once butter has melted, place fish skin side down in skillet.
- Cook for 5 minutes.
- Meanwhile, melt remaining 2 tablespoons butter in microwave safe dish. Stir in minced garlic and oregano.
- After 5 minutes, flip fish. Pour butter herb sauce over fish.
- Slice lemons into round discs. Place lemon slices in skillet.
- Cook for 5 more minutes or until fish is flaky.
- Finally, remove from pan. Pour sauce from pan on fish. Garnish with fresh parsley if desired.
Notes
- Adjust cooking time based on the thickness of the sea bass filets to avoid overcooking.
- If butter in the pan dries out during cooking, add more to maintain moisture and prevent burning.
- Cook the fish until it flakes easily with a fork for best texture.
- Store any leftovers in an airtight container in the refrigerator for up to three days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 444 kcal
% Daily Value*
| Calories | 444kcal | 22% |
| Carbohydrates | 7g | 2% |
| Protein | 21g | 42% |
| Fat | 38g | 58% |
| Saturated Fat | 15g | 75% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 120mg | 40% |
| Sodium | 1398mg | 58% |
| Potassium | 112mg | 2% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 899IU | 18% |
| Vitamin C | 29mg | 32% |
| Calcium | 43mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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