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.

Pan seared Chilean sea bass with lemon

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.

What is Chilean Sea Bass?

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.

These fish are typically 10 to 20 pounds in weight. In addition, they have a lifespan of 50 years.

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.

Pan seared bass with lemon

Ingredients & Substitutions

Choose high quality Chilean sea bass filets for best results. This recipe can also be made with cod or haddock. A high quality white fish will yield the most flavor.

Sea salt and pepper seasons this pan seared Chilean sea bass. A little bit goes a long way!

The butter is used in both the pan searing and in the lemon garlic herb butter sauce. Feel free to use grass fed butter, ghee, Vegan butter, or even olive oil if needed.

The minced garlic adds a big punch of flavor!

A little oregano is the best seasoning for this fish. It adds color, flavor, and taste.

The lemon slices add the perfect amount of tartness.

Garnish with fresh parsley if desired.

How to Make

Step 1

First, pat sea bass dry with paper towels.

Sea bass on white plate

Step 2

Then, season on both sides with sea salt and pepper.

Seasoned sea bass on plate

Step 3

Add 1 tablespoon butter to a large skillet over medium heat.

Butter in skillet

Step 4

Once butter melts, place fish skin side down. Cook for 5 minutes.

Fish in skillet

Step 5

Meanwhile, melt remaining 2 tablespoons butter in microwave. Stir in minced garlic and oregano.

Garlic herb butter sauce in bowl

Step 6

Flip fish. Then, pour butter sauce over fish. Add sliced lemons to skillet.

Lemon garlic fish in pan

Step 7

Cook for another 5 minutes or until fish is flaky.

Step 8

Finally, remove from skillet and serve pan seared Chilean sea bass. Garnish with sauce from pan and fresh parsley if desired.

Oven Method

To make this in an oven, preheat oven to 425 degrees Fahrenheit. Spray baking dish with nonstick spray.

Pat dry both sides of fish. Season with sea salt and pepper.

In a microwave safe dish, melt butter. Stir in minced garlic and oregano.

Place fish skin side down in baking dish. Pour melted butter mixture over fish. Top fish with sliced lemon.

Bake for 15 to 20 minutes or until fish is flaky.

Serve with pan juices and fresh parsley.

Expert 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.

How to Serve & Store

Serve pan roasted Chilean sea bass hot from the pan or oven. Top with a little Whole30 Garlic Aioli!

This fish is great with mashed potatoes, roasted veggies, or a side salad. For a healthier version of fish and chips, serve with these Whole30 French Fries!

Store leftovers in an airtight container in the fridge for up to 3 days. Store with juices from pan.

Pan seared Chilean sea bass on plate

How to Buy the Best White Fish

Here are some things to look for when buying white fish.

The smell of the fish is very important! If the fish smells very fishy, it is not fresh. Instead, fresh fish should have an almost sweet smell.

For the freshest fish, there should be no brown spots. Take a look at the color of the fish to ensure it is not discolored.

Since access to fish can be limited, frozen fish is a great option. Look for high quality frozen fish in your freezer aisle.

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.

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If you make this recipe, I would really appreciate a review! You can find me on InstagramFacebook, and Pinterest. I would love for you to follow along!

Pan seared Chilean sea bass with lemon

Get the Recipe: 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!
5 from 20 votes

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

Instructions 

  • 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.

Notes

  • 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.
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

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