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Pan Seared Chilean Sea Bass
A delicious and easy pan seared chilean sea bass recipe served with a simple garlic herb rice.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 servings
Calories: 528 kcal
Course:
Main Course
Cuisine:
American
Ingredients
For the fish:
- 3 cloves garlic finely minced
- 1 tablespoon extra virgin olive oil
- 1 lemon juiced
- 1 teaspoon Old Bay seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 (1.5 pound) Chilean sea bass fillet cut into 4-5 small fillets
- 1 tablespoon unsalted butter
For the rice:
- 1 teaspoon extra virgin olive oil
- 3 cloves garlic finely minced
- 1 cup long grain white rice
- 2 cups chicken broth or vegetable broth
- 1 tablespoon fresh thyme freshly chopped
- 1/2 teaspoon salt
Instructions
- Add the garlic, olive oil, lemon juice, old bay seasoning, salt and pepper to a small bowl and stir to combine.
- Place the fillets on a plate and rub the marinade into both sides then cover and refrigerate for 30 minutes.
- While the fish is marinating, make the rice by heating the olive oil over medium heat in a medium pot.
- Add garlic and saute for 30 seconds or until it becomes fragrant.
- Add the rice and stir and cook until it starts to brown, about 5 minutes, then stir in the chicken broth, thyme and salt and bring it to a boil. Turn the heat down to low heat and cover with a lid.
- Let rice cook for 20 minutes without lifting the lid, turn the heat off and let it sit undisturbed for 10 minutes then fluff the rice.
- Next, cook the fillets by heating the butter in a large skillet over medium heat until melted.
- Add the fish and sear for 3-4 minutes on each side or until a nice crust starts to form.
- Serve immediately over a bed of the cooked rice with lemon wedges and fresh thyme or parsley for garnish if desired.
Cup of Yum
Notes
- The nutritional information is provided per serving and includes both the rice and the fish.
- Storing: Leftover fish can be stored in an airtight container in the fridge for up to 3 days. Make sure it's completely cooled before storing. The rice can be stored in an airtight container in the fridge as well for up to 1 week.
- Leftover fish can be stored in an airtight container in the fridge for up to 3 days. Make sure it's completely cooled before storing. The rice can be stored in an airtight container in the fridge as well for up to 1 week.
- Freezing: You can freeze cooled fish or rice leftovers in an airtight container or freezer-safe bag with as much air removed as possible for up to three months. Let it thaw overnight in the fridge before reheating and serving.
- You can freeze cooled fish or rice leftovers in an airtight container or freezer-safe bag with as much air removed as possible for up to three months. Let it thaw overnight in the fridge before reheating and serving.
Nutrition Information
Calories
528kcal
(26%)
Carbohydrates
42g
(14%)
Protein
24g
(48%)
Fat
29g
(45%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
82mg
(27%)
Sodium
1099mg
(46%)
Potassium
221mg
(6%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
534IU
(11%)
Vitamin C
27mg
(30%)
Calcium
50mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 528
% Daily Value*
| Calories | 528kcal | 26% |
| Carbohydrates | 42g | 14% |
| Protein | 24g | 48% |
| Fat | 29g | 45% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 82mg | 27% |
| Sodium | 1099mg | 46% |
| Potassium | 221mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 534IU | 11% |
| Vitamin C | 27mg | 30% |
| Calcium | 50mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.