Pan Seared Chilean Sea Bass with Herb Salsa Verde
This pan seared Chilean sea bass recipe is topped with an herby Italian salsa verde for the perfect bright balance to this delicate flaky texture fish. It's a quick and easy dinner fit for special occasions or busy weeknights alike.
Servings: 2 servings
Calories: 318kcal
Equipment
- Tongs (optional, but helpful for flipping fish)
Ingredients
- 8-10 ounces Chilean Sea Bass bones removed, cut into two filets
- 1 tablespoon Extra Virgin Olive oil
- ¼ teaspoon salt
- ¼ teaspoon pepper
Salsa Verde
- ¼ cup cilantro roughly chopped
- ¼ cup parsley roughly chopped
- 3 scallions thinly sliced
- 1 tablespoon Extra Virgin olive oil
- ¼ teaspoon garlic salt
- ¼ teaspoon red pepper flakes
- 2 tablespoon lemon juice fresh squeezed
Instructions
Make the Herb Salsa
- Place all herb salsa verde ingredients in a bowl.¼ cup cilantro, ¼ cup parsley, 3 scallions, 1 tablespoon Extra Virgin olive oil, ¼ teaspoon garlic salt, 2 tablespoon lemon juice, ¼ teaspoon red pepper flakes
- Stir gently to combine and leave to the side.
Sear the Sea Bass
- Pat both sides of the sea bass dry.8-10 ounces Chilean Sea Bass
- Season top of filet (non-skin top) with salt and pepper.¼ teaspoon salt, ¼ teaspoon pepper
- Heat a skillet to medium heat and add olive oil. Heat until warm - you can test by dropping a bit of water in the skillet. If the oil sizzles then the pan is hot enough.1 tablespoon Extra Virgin Olive oil
- Place filets skin side down.
- Sear first side for 4-5 minutes, or until the Chilean sea bass is cooked through about halfway (you can see from the side of the filet). When cooking fish, the filet will unstick itself from the skillet when ready to flip, so I highly suggest using tongs to gently pull the fish from the skillet to test if the filet is ready to be flipped)
- Flip filets skin-side up, and sear for an additional 2-3 minutes, or until reaches an internal temperature of 145ºF.
- Serve seared sea bass filets skin-side up on plates (or remove skin at this time), and serve hot with a spoonful of Italian salsa verde on top.
Video
Notes
Storage Directions: Store leftovers in an airtight container for up to 2 days.
Reheating directions: I don’t recommend reheating fish in the microwave. For best results, reheat in a pan over medium high heat until warmed through.
Skin side down: Keeping the skin on any fish filet helps protect the fish from overcooking. Start cooking the Chilean sea bass with skin side down so as to crisp the skin and protect the fish. Then, cooking the second side of the fish will be much faster. I suggest removing the skin after cooking the fish through, if you prefer to not eat the skin.
When to flip: fish (and other meats) typically release themselves from the pan once ready to flip. I typically use tongs when flipping fish, because the spatula may use too much force and rip the fish’s skin from the pan. (This is especially important when cooking such an expensive fish like Chilean sea bass!) I also like to watch the side of the filet to see when it’s cooked about halfway through.
Nutrition
Serving: 1filet | Calories: 318kcal | Carbohydrates: 3g | Protein: 14g | Fat: 28g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 50mg | Sodium: 650mg | Potassium: 126mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1249IU | Vitamin C: 20mg | Calcium: 28mg | Iron: 1mg