Pan Sauted Chilean Sea Bass

Elevate your dinner table with the luxurious flavors of Pan Sautéed Chilean Sea Bass, a truly melt-in-your-mouth seafood dish that’s as elegant as it is simple to prepare. This recipe highlights the delicate, buttery texture of fresh Chilean sea bass, perfectly seared to golden perfection before being basted in a rich garlic-lemon butter sauce. With just a few pantry staples like olive oil, fresh parsley, and a hint of sea salt and black pepper, this dish achieves restaurant-quality results in under 30 minutes. Perfect for an intimate dinner or a special occasion, it pairs beautifully with sides like roasted vegetables or creamy mashed potatoes. Whether you're a seafood aficionado or new to cooking fish, this vibrant and flavorful recipe is sure to impress!

Nutriscore Rating: 55/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 2 6-oz pieces Chilean sea bass fillets
• 2 tablespoons Olive oil
• 1 tablespoon Unsalted butter
• 1 tablespoon Fresh lemon juice
• 2 Garlic cloves, minced
• 1 tablespoon Fresh parsley, chopped
• 1 teaspoon Sea salt
• 0.5 teaspoons Freshly ground black pepper

Directions

Step 1

Pat the Chilean sea bass fillets dry with paper towels to ensure a good sear. Lightly season both sides of the fillets with sea salt and freshly ground black pepper.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering.

Step 3

Carefully place the sea bass fillets in the skillet, skin-side down if applicable. Sauté undisturbed for about 4-5 minutes, or until the fish is golden brown and releases easily from the pan.

Step 4

Flip the fillets gently using a spatula and cook the other side for an additional 4-5 minutes, or until the fish flakes easily with a fork and is opaque throughout.

Step 5

Reduce the heat to low. Add 1 tablespoon of unsalted butter and the minced garlic to the skillet. Let the butter melt and the garlic become fragrant, about 1 minute.

Step 6

Drizzle the fresh lemon juice over the fillets and baste them with the buttery garlic sauce in the pan using a spoon.

Step 7

Remove the skillet from heat. Transfer the fillets to a serving plate and spoon any remaining pan sauce over the top.

Step 8

Garnish with fresh chopped parsley and serve immediately with your favorite sides, such as roasted vegetables or mashed potatoes.

Nutrition Facts

Serving size	(413.1g)

Amount per serving	% Daily Value*
Calories	1068.5

Total Fat 86.4g	0%
Saturated Fat 22.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 194.3mg	0%
Sodium 2524.8mg	0%
Total Carbohydrate 4.0g	0%
Dietary Fiber 0.7g	0%
Total Sugars 0.4g
Protein 69.9g	0%

Vitamin D 3129.8IU	0%
Calcium 49.1mg	0%
Iron 1.4mg	0%
Potassium 1530.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 72.5%

Protein: 26.1%

Carbs: 1.5%