Chilean Sea Bass Recipe

This tender, juicy, and flavorful pan-seared Chilean Sea Bass recipe is smothered in lemon caper butter and seared to perfection. An easy, delicious meal that brings elevated dining right to your home kitchen in just 20 minutes. Tasty enough for special occasions, easy enough for a weeknight! Cooking fish has never been easier!

Pan Seared Chilean Sea Bass Recipe

This pan seared Chilean Sea Bass is incredibly juicy, tender and flavorful! The fish is flaky and has the best texture. An easy lemon garlic herb sauce elevates this dish!

Prep: 10min

Total: 20min

Yield: 2

Serving Size: 1 serving

Nutrition Facts: calories 444 kcal, Carbohydrate 7 g, Protein 21 g, Fat 38 g, Saturated Fat 15 g, Trans Fat 1 g, Cholesterol 120 mg, Sodium 1398 mg, Fiber 2 g, Sugar 1 g, unSaturated Fat 5 g, servingSize 1 serving

Ingredients:

• 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)

Instruction:

1. First, pat sea bass dry with paper towels. Season on both sides with sea salt and pepper.
2. In a large skillet over medium heat, add 1 tablespoon butter. Once butter has melted, place fish skin side down in skillet.
3. Cook for 5 minutes.
4. Meanwhile, melt remaining 2 tablespoons butter in microwave safe dish. Stir in minced garlic and oregano.
5. After 5 minutes, flip fish. Pour butter herb sauce over fish.
6. Slice lemons into round discs. Place lemon slices in skillet.
7. Cook for 5 more minutes or until fish is flaky.
8. Finally, remove from pan. Pour sauce from pan on fish. Garnish with fresh parsley if desired.

Pan Seared Chilean Sea Bass Recipe with Lemon Butter

This pan-seared Chilean Sea Bass recipe is an easy, 20-minute meal with delicious lemon butter sauce. A tender, flaky, flavorful fish dinner!

Prep: 5min

Total: 20min

Yield: 2

Serving Size: 1 sea bass filet + sauce

Nutrition Facts: servingSize 1 sea bass filet + sauce, calories 262 kcal, Carbohydrate 1 g, Protein 1 g, Fat 29 g, Saturated Fat 11 g, Cholesterol 39 mg, Sodium 222 mg, Fiber 1 g, Sugar 1 g, unSaturated Fat 16 g

Ingredients:

• 2 6 oz Chilean Sea Bass fillets (thawed if previously frozen)
• 2 tbsp avocado oil
• salt & pepper (to taste)
• 2 tbsp ghee, vegan butter, or regular butter
• Juice from 1/2 lemon
• 2 tbsp capers
• 32 oz frozen cauliflower (or fresh florets)
• 1/4 cup chicken broth
• 1/4 cup Ghee or vegan butter
• 1/4 cup full fat coconut cream (just the thick part from a can of coconut milk)
• 1 tsp sea salt (more to taste)
• 1 tsp garlic powder
• 1/2 tsp black pepper

Instruction:

1. Pat your sea bass fillets dry and coat on both sides with 1 tbsp avocado oil. Sprinkle the fillets with salt and pepper.
2. Preheat your oven to 425. Heat the remaining 1 tbsp avocado oil in a cast iron (or other oven-safe skillet) over medium high heat. When the pan is nice and hot, add the fillets skin side down (if they have skin). Let them cook, untouched, for 5 mins. Flip and cook for an additional 5 minutes.
3. Transfer the skillet to the oven and cook for an additional 5 minutes. The fish should flake easily with a fork at this point.
4. While the fish is cooking, make the cauliflower mash. Bring a large pot of water to a boil and add the frozen cauliflower. Cook it for 10-15 minutes until you can easily pierce the florets with a fork. Drain the cauliflower really well and return it to the pot. Add in the chicken broth, coconut milk, ghee (or vegan butter), garlic powder, and salt. Use an immersion blender (or regular blender or food processor) to blend up the cauliflower until very thick and creamy.
5. Melt the ghee (or vegan butter) for the lemon butter sauce the microwave or in a sauce pan on the stove. Stir in the lemon juice and capers. Serve the fish over some cauliflower mash and spoon some of the lemon butter caper sauce over top. Enjoy!

Chilean Sea Bass Recipe | Grilled In Just 10 Minutes

This Chilean sea bass recipe comes together in under 10 minutes and cooks perfectly every single time! Easy, elegant, and delicious.

Prep: 1min

Total: 8min

Yield: 4

Serving Size: 1 filet

Nutrition Facts: servingSize 1 filet, calories 132 kcal, Carbohydrate 2 g, Protein 24 g, Fat 6 g, Sodium 367 mg, Fiber 1 g

Ingredients:

• 4 filets Chilean sea bass (6-8 ounces each)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 3 tablespoons butter (or olive oil)
• 1 clove garlic (minced)
• 1 large lemon (quartered)

Instruction:

1. Pat dry the fish filets then season one side with salt and pepper.
2. Add 2 tablespoons of butter into a non-stick pan or skillet. Once hot, add the garlic and pan fry for a minute. Use a rubber spatula and spread to the side.
3. Add the remaining tablespoon of butter and, once melted, add the Chilean sea bass filets, seasoned side down. Cook for 2-3 minutes, until the underside is golden. While the first side cooks, sprinkle with more salt and pepper. Carefully flip the fish and cook for a further two minutes, or until fully opaque.
4. Remove the sea bass filets from the pan and drizzle each filet with pan juices. Squeeze one quarter of the lemon over each piece and fish and serve immediately.

Chilean Sea Bass Recipe

This easy baked Chilean sea bass recipe is buttery, flaky, tender, and drizzled with a velvety smooth beurre blanc sauce. Ready in 20 minutes!

Prep: 5min

Total: 20min

Yield: 4

Serving Size: 1 serving

Nutrition Facts: calories 553 kcal, Carbohydrate 1.8 g, Protein 16.9 g, Fat 52.1 g, Saturated Fat 19.9 g, Trans Fat 1 g, Cholesterol 123.4 mg, Sodium 835.6 mg, Fiber 0.3 g, Sugar 0.7 g, unSaturated Fat 15.3 g, servingSize 1 serving

Ingredients:

• 4 5-oz Chilean sea bass fillets ((or other sea bass variety))
• 3 tbsp Olive oil
• 1/2 tbsp Lemon juice
• 1/2 tsp Garlic powder
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper
• 1/2 medium Shallot ((minced))
• 1/3 cup White wine
• 1 1/2 tbsp White wine vinegar
• 1 tbsp Heavy cream
• 1 tsp Lemon zest
• 1/2 cup Unsalted butter ((cut into small teaspoon-sized cubes, very cold, keep refrigerated until right before using))
• 1/4 tsp Sea salt ((to taste))

Instruction:

1. Bake for 12-15 minutes, until the sea bass internal temperature reaches 135 to 140 degrees F, or the fish flakes easily with a fork. (For best results, use an instant-read thermometer — it’s done when it reaches 135 to 140 degrees F.)
2. Serve sauce over baked sea bass immediately, or keep warm in a thermos or in the hot pan on the stove (with heat turned off) for up to 30-60 minutes. The sauce can split if it overheats or cools too much, so keep it warm but not hot.

Pan Seared Chilean Sea Bass | Learn How to Cook This Easy & Delicious Recipe