This pan seared Chilean Sea Bass is a delightful dish you can prepare at home. You can serve this fish with a salad and additional side dishes. As described in the recipe card, this sea bass dinner is Mediterranean Diet compliant, low carb etc. Enjoy:)
Course Main Course
Cuisine American, Fusion, International
Keyword Chilean Sea Bass, Fish dinner, Pan Seared Fish, Pan Seared Sea Bass, Sea Bass
Prep Time 10minutes
Cook Time 12minutes
Total Time 22minutes
Cast Iron Skillet
4Chilean Sea Bass fillets about 6 ozs each
6tbspsextra virgin olive oil (divided)1 tbsp for marinade, 3 tbsps for skillet and 2 tbsps for salad
3tbspsfreshly chopped cilantro
1romaine lettuce head
2tbspsthinly sliced red onion adjust to taste
3hearts of palms
Make sure sea bass is thawed (if previously frozen). Pat dry each fillet with paper towel. Crush garlic with half a spoon of salt and 1 tbsp of extra virgin olive oil and apply the marinade evenly over the sea bass fillets. Let marinade (you can refrigerate if you need more time) for the time you need to make the salad.
Add chopped romaine lettuce on a salad platter. Top with red onion, slices of cucumber, kalamata olives and sliced hearts of palms. You can add salt, 3 tbsps extra virgin olive oil and fresh lemon juice (from half a lemon) right before serving salad.
Place cast iron or a non-stick skillet on the stovetop, medium heat and add 3 tbsps olive oil (or avocado oil), give it a swirl so it coats everything. Once skillet is hot add the fish. Let cook for 2 minutes and carefully flip each fillet using tongs. Sear again for 2 minutes and flip on the other side and repeat until fish has thoroughly cooked on all sides. You need the outside of the fish to be golden brown and inside all white (no translucent).
Remove fish carefully once cooked on all sides. Place on a serving platter. Squeeze lemon over each fillet, garnish with fresh lemon slices and cilantro.
Serve right away with salad and any side dishes of your choices. Enjoy:)
This recipe as described with no additional side dishes is compliant with Mediterranean Diet. It's also low carb and compliant with keto lifestyle.