Pan Seared Chilean Sea Bass Recipe

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. Check out the video in the recipe card below for the step by step process!

Why You’ll Love This Recipe

• This pan seared 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!
• As someone who loves to workout and eat healthy, this is the ultimate meal! It is high in protein and contains no added sugar. I make this twice per week!
• 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.
• Check out this Blackened Mahi Mahi or this Baked Tilapia for another great seafood recipe!

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. For a more mild flavor, try this Cod Fish Recipe.

Sea bass is a more generic name given to many different types of fish. Chilean sea bass is specifically the Antarctic and Patagonian toothfish.

Sea bass is the most common name, but these fish can go by a variety of different names. These include hamlet, jewfish, grouper, graysby, cony, and hind.

Today, giant sea bass is on the endangered species list. Chilean sea bass are not endangered, but illegal fishing has become an issue.

Ingredients & Substitutions

These are the ingredients and substitutions for this pan seared Chilean sea bass recipe.

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.

Taste & Texture

This pan seared Chilean sea bass has a mild buttery lemon flavor. The taste itself is not fishy. This is the reason why I love this sea bass fillet!

The texture is moist, juicy, and flaky.

How to Make

Step 1

First, pat sea bass dry with paper towels.

Step 2

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

Step 3

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

Step 4

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

Step 5

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

Step 6

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

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 oven baked Chilean sea bass, preheat oven to 425 degrees Fahrenheit. Spray baking dish with nonstick spray.

Pat dry both sides of the 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 the melted butter mixture over the white fish. Top with sliced lemon.

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

Serve with pan juices and fresh parsley.

Air Fryer Method

To make air fryer Chilean sea bass, preheat your air fryer to 375 degrees Fahrenheit.

Season the fish. Lightly spray the air fryer basket with nonstick spray.

Place skin side down in the air fryer basket.

Air fry for 10 to 11 minutes or until the fish is flaky.

Finally, remove from the air fryer. Brush with melted butter. Serve with fresh herbs and sliced lemons.

Expert Tips & Tricks

A high quality Chilean sea bass makes all the difference! Haddock or cod work well too.

To pick the best fish, look for one with no strong odors. The fillets should look moist and juicy. For best results, cook them fresh, not from frozen.

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.

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

You May Also Like

• Easy Sugar Free Stir Fry Sauce (Paleo, Whole30, Gluten Free)
• Whole30 Steak Sauce with Garlic Cream Sauce
• Royal Red Shrimp Recipe
• Whole30 French Fries
• Whole30 White Chicken Chili

If you make this pan seared Chilean sea bass recipe, I would really appreciate a review! You can find me on Instagram, Facebook, and Pinterest. I would love for you to follow along! For more ideas, see these Lunch and Dinner Recipes.

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