Cody Casey
Chilean sea bass is a delicious, tender, and flaky fish with a buttery flavour and a delicate texture. It is considered a premium-quality fish due to its high meat quality, and it is often served in high-end restaurants. This recipe is a quick and easy way to cook Chilean sea bass, resulting in a fancy and beautiful dish with minimal prep and clean-up. The fish is pan-seared to create a deliciously crispy skin, and it is served with a simple lemon butter sauce. This dish is perfect for a dinner party or date night, and it can be paired with a variety of sides, such as potatoes, salads, grains, or cooked vegetables.
| Characteristics | Values |
|---|---|
| Preparation time | 5-10 minutes |
| Cooking time | 10-15 minutes |
| Total time | 15-20 minutes |
| Main ingredients | Chilean sea bass, butter, olive oil, salt, pepper, lemon |
| Other ingredients | Oregano, garlic, parsley, avocado oil, ghee, capers, onion powder, garlic powder, cilantro |
| Kitchen tools | Paper towels, skillet/frying pan, cast iron skillet, saucepan, meat/food thermometer, nonstick-coated skillet |
| Ideal for | Dinner parties, date nights |
What You'll Learn
Choosing the right Chilean sea bass
Chilean sea bass, also known as Patagonian toothfish, is a deep-sea fish known for its rich, buttery flavour and dense, soft, and flaky texture. It is a premium-quality fish that is often compared to black cod but is even softer and slightly sweeter. When choosing the right Chilean sea bass, here are some factors to consider:
Freshness
When purchasing fresh Chilean sea bass, it is important to ensure that the fillets are of similar size and thickness to ensure even cooking. Look for skin-on fillets, as the skin helps keep the fish moist, juicy, and firm during cooking, resulting in a crispy texture when pan-seared. It is also important to check the colour and smell of the fish. The fillets should have no discolouration or spots and should not have a strong fishy smell. Frozen sea bass fillets are also a great option as they are frozen at peak freshness and can be easily thawed before cooking.
Quality
Chilean sea bass is a sought-after fish due to its rich flavour and delicate texture. When choosing Chilean sea bass, opt for high-quality fillets to ensure the best results. This fish can be expensive, so it is important to select a sustainable source to enjoy it without contributing to overfishing and environmental concerns.
Preparation
Before cooking, it is important to pat the fillets dry with paper towels to remove excess moisture. This will help create a crispy exterior when pan-searing. Generously season the fillets with salt and pepper, and you can also add other spices or herbs to suit your taste preferences.
Cooking
When cooking Chilean sea bass, it is crucial to use a hot pan to lock in flavours and create a crispy exterior. For even cooking, ensure the pan is hot before adding the fish and sear it without moving it for a few minutes to form a crispy crust. The fish is ready to flip when it releases easily from the pan. Start with the skin side down and use a meat thermometer to check the internal temperature, which should be around 140-145ºF/60-63ºC.
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Preparing the fish
First, take your Chilean sea bass fillets and pat them dry with paper towels to remove any excess moisture. This will help you get a good sear on the fish.
Next, season both sides of the fillets generously with salt and pepper. You can also add other spices or herbs to suit your taste preferences. It is recommended to let the fish sit out for about 30 minutes before cooking to ensure more even cooking.
Now, it's time to heat up your pan. Use a large skillet or frying pan, or a well-seasoned cast-iron skillet, and heat some butter and oil over medium-high heat. You can use a combination of olive oil and butter, avocado oil and butter, or ghee and olive oil, depending on your preference. Make sure the pan is hot before adding the fish.
Once the pan is hot, add the fillets to the pan, skin-side down. This will help create a crispy skin, which is delicious and can be removed if preferred. Cook the fillets for 3-5 minutes on each side, depending on their thickness. For very thick fillets, you may need to cook them for up to 5 minutes per side. If the fillets stick to the pan when you try to flip them, they may need a little longer to cook; try again in 10-15 seconds.
To check if your Chilean sea bass is cooked, use a thermometer to check that the internal temperature is 140-145°F/60-63°C, or use a fork to see if the fish flakes easily.
Tips for perfect Chilean sea bass
- Choose fresh, skin-on fillets of similar size and thickness to ensure even cooking.
- Dry and season the fish well before cooking.
- Preheat your pan before adding the fish, and ensure it is hot enough to create a crispy exterior.
- Don't move the fish too soon after adding it to the pan; let it sear for a few minutes to form a crispy crust.
- Start with the skin-side down and use a meat thermometer to check the internal temperature. The fish is done when it flakes easily and reaches an internal temperature of 140-145°F/60-63°C.
- Finish with a lemon butter sauce for extra flavour.
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Cooking the fish
To cook the fish, first, pat the fillets dry with paper towels to remove excess moisture. Then, season both sides of the fillets generously with salt and pepper. You can also add other spices or herbs to suit your taste.
Next, heat butter and oil in a large skillet/frying pan (or well-seasoned cast iron skillet) over medium-high heat. Once the pan is hot, add the fillets, skin-side down, and pan-sear for 3-5 minutes per side, depending on the thickness of the fillets. For very thick fillets, it can take up to 5 minutes per side. If the fillets stick to the pan when you try to flip them, they are not ready yet—wait for a further 10-15 seconds and try again.
To check if the Chilean sea bass is cooked, use a thermometer to see if the internal temperature is 140-145ºF/60-63ºC. Alternatively, use a fork to gently flake the fish and check if it comes apart easily.
Tips for cooking the perfect Chilean sea bass
- Choose fresh, skin-on fillets of similar size to ensure even cooking. The skin will turn crispy and delicious during cooking, but you can remove it after cooking if you prefer.
- Dry and season the fish well before cooking.
- Make sure the pan is hot before adding the fish—this will create a crispy exterior and lock in flavours.
- Don't move the fish too soon after placing it in the pan—let it sear without moving it for a few minutes to form a crispy crust.
- Start with the skin side down and use a meat thermometer to check the internal temperature. The fish is done when it flakes easily with a fork and reaches an internal temperature of about 140-145ºF (60-63ºC).
- Finish with a lemon butter sauce for extra flavour.
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Making the lemon butter sauce
The lemon butter sauce is a simple yet bright and flavourful addition to the pan-seared Chilean sea bass. It is made with a combination of butter, fresh lemon juice, salt, and pepper. Optionally, you can also add garlic to the sauce.
Ingredients
- Butter
- Lemon juice
- Salt
- Pepper
- Garlic (optional)
Instructions
To make the lemon butter sauce, melt the butter in a small saucepan over medium heat until it is lightly browned. Then, mix in the lemon juice, salt, and pepper. If using garlic, add it towards the end of the cooking process so it doesn't burn and turn bitter.
The sauce can be made ahead of time and stored in an airtight container in the fridge for up to several days. Simply reheat it when needed.
Serving
When serving the pan-seared Chilean sea bass, spoon the lemon butter sauce over the fish. It adds extra flavour and moisture to the dish. The sauce is also delicious on many other foods, so feel free to use it on your favourite sides or store it for later.
For a smooth garlic butter sauce, strain out the garlic bits before serving. This will give your sauce a silky smooth texture.
The lemon butter sauce is a key component of this dish, adding a burst of flavour and complementing the mild, flaky fish. It is easy to make and can be prepared ahead of time, making it a convenient choice for a fancy yet simple meal.
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Serving suggestions
Pan-seared Chilean sea bass is a versatile dish that can be served with a variety of sides. Here are some ideas to get you started:
- Potatoes: Creamy mashed potatoes or roasted potatoes would make a comforting and satisfying accompaniment to the fish.
- Salads: Try a simple arugula salad or tabbouleh for a refreshing, crisp contrast to the rich sea bass.
- Grains: Quinoa or cilantro lime rice will add a light, nutty flavor that goes perfectly with the fish.
- Cooked vegetables: Sautéed spinach, asparagus, green beans, or roasted Brussels sprouts will bring vibrant, fresh flavors and textures to the dish.
- Whole30 French Fries: For a healthier version of fish and chips, serve the sea bass with these fries.
- Whole30 Garlic Aioli: Top the fish with a drizzle of this garlic sauce for extra flavor.
- Roasted vegetables: A side of roasted veggies would complement the fish nicely.
- Rice: A simple side of rice would allow the flavor of the fish to shine.
- Salad: A side salad is always a refreshing option, especially during warmer months.
- Mashed potatoes: Creamy mashed potatoes are a classic side dish that would pair well with the sea bass.
Feel free to get creative and experiment with different sides to find your favorite pairings!
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Frequently asked questions
Chilean sea bass is a deep sub-Antarctic species of fish found in the Pacific, southern Atlantic, and Indian oceans. It's also known as Patagonian toothfish and is high in protein and low in carbs. It has a rich yet delicate, almost buttery flavour and a tender, flaky texture.
The sea bass should have a flaky texture and be opaque all the way through. You can also use a meat thermometer; the internal temperature should reach at least 145°F (63°C).
If you don’t have olive oil, you can use other cooking oils with high smoke points, such as avocado oil or grapeseed oil.
Yes, you can use frozen sea bass, but make sure to fully thaw it in the refrigerator before cooking for even cooking and the best flavour.
You can serve it with creamy mashed potatoes, steamed asparagus, garlic bread, couscous salad, roasted Brussels sprouts, white wine risotto, or a fresh garden salad.
