This recipe for pan-seared Chilean Sea Bass produces fish that is exquisitely tender and bursting with flavor! It’s a quick and simple one-pan meal that can be ready in just 20 minutes. Elevating the dish is a delightful lemon herb butter sauce, enhancing the taste to perfection. Not only is this sea bass recipe easy to make, but it’s also healthy and offers a gourmet dining experience without the fuss.
INGREDIENTS
2 SERVINGS
- 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
HOW TO MAKE
STEP 1 Begin by patting the sea bass dry with paper towels.
STEP 2 Next, season both sides with sea salt and pepper.
STEP 3 In a large skillet over medium heat, add 1 tablespoon of butter.
STEP 4 Once the butter has melted, carefully place the fish skin side down in the skillet. Allow it to cook for about 5 minutes.
STEP 5 While the fish is cooking, melt the remaining 2 tablespoons of butter in the microwave. Stir in minced garlic and oregano.
STEP 6 After 5 minutes, flip the fish over and pour the prepared butter sauce over it. Add sliced lemons to the skillet.
STEP 7 Continue cooking for an additional 5 minutes or until the fish is flaky.
STEP 8 Finally, remove the sea bass from the skillet and serve it pan-seared. Garnish with the sauce from the pan and fresh parsley if desired.
OVEN METHOD
To prepare oven-baked Chilean sea bass, begin by preheating your oven to 425 degrees Fahrenheit and spraying a baking dish with nonstick spray. Pat dry both sides of the fish and season with sea salt and pepper. In a microwave-safe dish, melt butter and then stir in minced garlic and oregano. Place the fish skin side down in the baking dish and pour the melted butter mixture over it. Top with sliced lemon. Bake for 15 to 20 minutes or until the fish is flaky. Serve the baked sea bass with the pan juices and garnish with fresh parsley for added flavor.
AIR FRYER METHOD
To prepare air fryer Chilean sea bass, start by preheating your air fryer to 375 degrees Fahrenheit. Then, season the fish and lightly spray the air fryer basket with nonstick spray. Next, place the fish skin side down in the air fryer basket. Air fry for 10 to 11 minutes or until the fish becomes flaky. Once done, remove the fish from the air fryer and brush it with melted butter. Serve the air-fried sea bass with fresh herbs and sliced lemons for a delightful finishing touch.
NOTES
- The cooking time may vary slightly depending on the thickness of the sea bass.
- If the skillet starts to dry out, simply add more butter.
- Continue cooking the fish until it becomes flaky.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
calories: 444kcal, carbohydrates: 7g, protein: 21g, fat: 38g, saturated fat: 15g, polyunsaturated fat: 1g, monounsaturated fat: 4g, trans fat: 1g, cholesterol: 120mg, sodium: 1398mg, potassium: 112mg, fiber: 2g, sugar: 1g, vitamin a: 899IU, vitamin c: 29mg, calcium: 43mg, iron: 1mg