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Pan Seared Chilean Sea Bass Recipe You’d Love!

Pan Seared Chilean Sea Bass Recipe You’d Love!

Personally, I love entertaining and cooking up dishes that are considered restaurant quality. And this simple pan-seared Chilean sea bass recipe is one of those dishes. If you aren’t keen on strongly flavored fish, Chilean sea bass is a good option for you.

It’s a lovely mild, plain fish that lends itself really nicely to pan-frying and roasting. I’m totally into this fish and think you’re going to love it too.

It’s easy to whip up and goes really well with steaming, comforting sides like mashed potato and freshly steamed greens.

Give this recipe a try! Let’s get started. 

What is pan-seared Chilean sea bass?

Ok, so pan-seared Chilean sea bass is not actually a bass. Funny story, right? Chilean sea bass is a lovely pale, mild fish that is also called Patagonian toothfish or Antarctic toothfish. It’s caught in the chilly waters of the Atlantic, Pacific, and Indian Oceans around Antarctica.

And now you know! All you really need to know is that it’s a lovely plain fish that takes on the flavors of lemon and delicate herbs beautifully.

Pan-seared Chilean sea bass recipe ingredients 

Other than the fish itself, you are likely to have most of these simple ingredients in your pantry already:

  • 1lb of Chilean sea bass
  • 1 tsp sea salt
  • 4 TBS salted butter
  • 2 TBS avocado oil
  • 1 TBS of Italian parsley, chopped
  • 1 TBS chives, chopped
  • 1 TBS basil, chopped
  • ¼ teaspoon onion powder
  • Juice of 1 lemon and the zest
pan seared sea bass recipe

How to make pan-seared Chilean sea bass (step-by-step)

You’re going to be pretty amazed by the simple steps you’ll need to take to make this mouth-watering fish. Here they are:

Step 1:

You’re going to want to pat your fish dry so that any excess water doesn’t seep into the pan, causing it to steam too much.

Step 2:

Place the oil into a non-stick pan and half the butter. Once the fats are hot, add your fish flesh (not skin) side down. Allow the fish to cook on a high heat for around 4 minutes.

Step 3:

Once the fish has developed a lovely crust and is golden on its flesh side, flip it over and allow it to cook skin-side down. Let the fish cook until its skin is beautiful and crispy. Use a thermometer to check that the fish is done. 

This will be at around 135°F. The fish should be a little flaky once it’s cooked through—season with salt on the cooked sides.  Remove from the pan and set aside, covered.

Step 4:

Add the rest of the butter to the pan. Once the butter is sizzling, add in the onion powder, herbs, and lemon zest. Once those have cooked for a minute, add in the lemon juice and stir until it has reduced slightly. Pour this over the fish when it’s all ready to serve.

What to serve with Chilean sea bass

pan seared chilean sea bass recipes

Here are a couple of my favorite sides to go with Chilean sea bass:

  • Creamy mashed potato. I like to add a teaspoon of wholegrain mustard to mine.
  • Steamed green beans, asparagus, and broccoli.
  • Creamy potato bake.
  • Buttered linguine or spaghetti with a hint of chili, lemon zest, and extra chopped fresh herbs.
  • Steamed basmati rice with roasted cherry tomatoes
  • Risotto with fresh green peas and fresh herbs.

Tips and tricks

Here are a couple of tips for getting this fish cooked to perfection:

  • Leave the fish alone when you first put it into the pan. Avoid moving it around too early on, or it will rip up the flesh and skin.
  • The fish should be at room temperature when you cook it, as opposed to chilled.
  • Cook the fish skin until it’s lovely and crispy. This will give the fish some nice texture as opposed to soft, slimy skin! 

Why you’ll love this recipe

Here are a couple of reasons why this recipe is out of the world and a real winner:

  • You can cook this fish in under 10 minutes. It’s so quick and a great midweek meal option.
  • It’s a good fish for people who don’t like very strong-tasting fish.
  • Chilean sea bass is a healthy, low-calorie fish that is full of good nutrients.
  • It’s a restaurant-quality dish that is great for special occasions.
  • The ingredients in this recipe are easy to source, basic pantry staples.

FAQ

How do you know when Chilean sea bass is cooked? 

There are two key things to look out for when cooking Chilean sea bass. You want the internal temperature to read 135°F with a thermometer. 

The other factor to look for is that the flesh should flake pretty easily when pulled apart. These are both good indications that your Chilean sea bass is cooked through.

What is the best way to cook sea bass?

A lovely hot pan is the best way to cook Chilean sea bass. This process seals the outside of the fish and keeps all the juicy liquid inside. If you bake or roast the fish, you will notice it leaks a fair amount of liquid out and dries and shrinks the fish a bit.

ruth chris chilean sea bass recipe

Do you wash sea bass before cooking?

Rinse your sea bass and then pat it dry before cooking it. This will prevent excess water from leaking into the pan and causing it to steam in the water. You want the fish to be dry so that it can hit a hot, greased pan and get a good golden color on it.

Is Chilean sea bass healthy?

As with most light white fish, Chilean sea bass is a healthy and low-calorie fish. It is a fantastic source of protein. Sea bass also contains selenium and vitamin B12.

pan seared chilean sea bass recipe

Pan Seared Chilean Sea Bass Recipe With Lemon Zest

Jamela
Personally, I love entertaining and cooking up dishes that are considered restaurant quality. And this simple pan-seared Chilean sea bass recipe is one of those dishes. If you aren’t keen on strongly flavored fish, Chilean sea bass is a good option for you.
It’s a lovely mild, plain fish that lends itself really nicely to pan-frying and roasting. I’m totally into this fish and think you’re going to love it too!
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Main Course
Cuisine Chilean
Servings 1

Ingredients
  

  • 1 lb Chilean sea bass
  • 1 tsp Sea salt
  • 4 TBS salted butter
  • 2 TBS Avocado oil
  • 1 TBS Italian parsley, chopped
  • 1 TBS Chives, chopped
  • 1 TBS basil, chopped
  • 1/4 tsp onion powder
  • Juice of 1 lemon and the zest

Instructions
 

  • You’re going to want to pat your fish dry so that any excess water doesn’t seep into the pan, causing it to steam too much.
  • Place the oil into a non-stick pan and half the butter. Once the fats are hot, add your fish flesh (not skin) side down. Allow the fish to cook on a high heat for around 4 minutes.
  • Once the fish has developed a lovely crust and is golden on its flesh side, flip it over and allow it to cook skin-side down. Let the fish cook until its skin is beautiful and crispy. Use a thermometer to check that the fish is done. This will be at around 135°F.
  • The fish should be a little flaky once it’s cooked through—season with salt on the cooked sides.  Remove from the pan and set aside, covered.
  • Add the rest of the butter to the pan. Once the butter is sizzling, add in the onion powder, herbs, and lemon zest.
  • Once those have cooked for a minute, add in the lemon juice and stir until it has reduced slightly. Pour this over the fish when it’s all ready to serve.
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Wrapping it up!

This simple pan-seared Chilean sea bass recipe is a mouth-watering and juicy dish that you’re going to absolutely love. I love it when I find a really impressive-looking and tasting recipe that is so super easy to put together.

This is one of those dishes you can whip up for a special occasion like a birthday or Valentine’s day, so keep it in your back pocket.

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