Sea bass will have a lovely moist, flaky texture when cooked well. Pan-seared in olive oil or butter with salt and pepper is a quick and easy option. Cook each side for only 3-4 minutes on medium heat for best results. Sea bass can also be baked, roasted, grilled, steamed, or poached. We recommend leaving the fish out of the refrigerator for 20 minutes before cooking to stop the fish from overcooking on the outside while remaining undercooked inside. An easier was to consistently cook tender fish is to use a specialized cooker.
today padcook team present you This pan seared Chilean Sea Bass recipe is incredibly tender and flavorful! This one pan 20 minute meal comes together quickly and easily. A simple lemon herb butter sauce takes this fish to the next level! This sea bass recipe is an easy, healthy and delicious meal that feels fancy.
How to select the freshest fish
Although sea bass isn’t widely available at stores like some other fish varieties, you may find it at a local fish market or specialty fishmonger. To get the freshest fish, check that the eyes look fresh and bright with no glazing. If possible, give the eye a quick poke to ensure that is bounces back.
Nutritional Information :
The sea bass is an excellent source of Omega-3, protein, and vitamin B12. It is also low in fat and has no sugar or carbohydrates.
Nutrition information for one fillet of sea bass.
Did you know? There are many varieties of sea bass including white sea bass, Chilean sea bass, Blue spotted sea bass, Black Sea bass, Peruvian sea bass, and many more.
what is Chilean Seabass :
A poster child for seafood rebranding, Chilean seabass (Dissostichus eleginoides) is not closely related to any of the other seabass species and very little originates in Chilean waters. This fish is more correctly known as Patagonian toothfish, a large, deep water species. Another related species, the Antarctic toothfish (Dissostichus mawsoni) is also sold as Chilean seabass.
Chilean sea bass is the nickname for Antarctic toothfish and Patagonian toothfish. These two species of fish inhabit cold water and can be found in the Pacific, southern Atlantic, and Indian Oceans. In fact, these fish are actually a type of cod.
Chilean sea bass is an expensive and sought after fish due to its rich flavor. This white fish is healthy, high in protein, and low in carbs.
Sea bass is a more generic name given to many different types of fish. Chilean sea bass is specifically the Antarctic and Patagonian toothfish.
Why You’ll Love This Recipe :
- This Chilean sea bass recipe is quick and easy to make.
- It is made in one skillet and takes only 20 minutes.
- This is the best way to cook Chilean sea bass!
- The sear from the pan gives the fish a crispy crunchy skin.
- This meal feels sophisticated and fancy, but it is incredibly straightforward and simple.
- This recipe is Whole30 compliant, Paleo, gluten free, sugar free, Keto and low carb.
Frequently Asked Questions
Can I make this dairy free?
Sure! Use Vegan butter or oilve oil in place of butter.
How do I know when the fish is done cooking?
The fish is done cooking when it is easily flaking.
Can I use another fish?
Sure! Haddock or cod work well too.
What is the difference between Chilean sea bass and sea bass?
Chilean sea bass is a specific type of sea bass. It comes from the Patagonian and Antarctic toothfish, whereas sea bass is a more general term.
Chilean Sea Bass Recipe !!!
- 2 filets Chilean sea bass, about 5 to 6 ounces each
- 1 tsp sea salt
- 1 tsp ground pepper
- 3 tbsp butter or ghee, divided
- 1 tsp minced garlic
- 1 tsp oregano
- 1 lemon
- parsley, to garnish
- 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.
Tips & Tricks :A high quality Chilean sea bass makes all the difference! Haddock or cod work well too. Do not over cook fish. Once it is flaky, remove from heat. Serve with juices from pan. This helps the fish remain juicy and tender.
- Depending on thickness of sea bass, cooking time may vary slightly.
- If the skillet becomes dry, add more butter.
- Cook fish until it is flaky.
- Store leftovers in an airtight container in the fridge for up to 3 days.