Pan Seared Chilean Sea Bass

If you want the easiest and quickest seafood dinner, try out this savory Pan Seared Chilean Sea Bass. It’s a simple dish of fresh bass seared in a hot skillet and topped with a lemon butter sauce. A dinner that takes 10 minutes or less and healthy to boot. 

Some of my other favorite fish recipes include fried tilapia and pan-seared lemon butter salmon!

If you’ve never heard of Chilean Sea Bass, you’re missing out on a delicious slice of seafood. These fish are actually called Patagonian Toothfish. However, since that name isn’t quite alluring, they are popularly referred to as sea bass. They are caught off the coast of Chile and are known for their buttery and soft flavor. 

Ingredient Notes

• Chilean Sea Bass – Let it come to room temperature for 15 minutes before cooking. Placing a cold piece of fish in a hot skillet can cook the fish unevenly.
• Salt and Pepper – I highly recommend seasoning the fish on all sides generously especially if it’s a thick piece. Fish can be very bland if not seasoned properly.
• Fresh Lemon – Adds freshness and flavor.

How Do You Make Pan Seared Chilean Sea Bass?

1. Prep – Remove any fish bones and pat the fish dry with a paper towel. Heat some oil in a skillet over high heat.
2. Sear – Salt and pepper the fish. Place in the pan, reduce the heat to medium, and cook for 5-6 minutes on each side. Cook it skin side down first, this will result in perfectly crisp skin.
3. Prepare Sauce – In a small skillet, melt some butter over medium heat. Add the capers and lemon juice.
4. Serve – Serve the sauce over the cooked fish and enjoy!

Tips and Variations

• Sides to serve with sea bass – Any classic seafood side would do just fine. Of course, you can never go wrong with a Vegetable Salad, Creamy Coleslaw, Creamed Corn, or Roasted Parmesan Brussel Sprouts are also perfect pairings. 
• Add more seasoning – I simply use Kosher salt and fresh black pepper for this Pan Seared Chilean Sea Bass recipe. However, feel free to add in the seasonings you enjoy. Italian seasoning, Cajun seasoning, lemon pepper, chipotle seasoning, etc. There are a ton of choices to choose from.
• Sear with garlic and onions – Toss some minced garlic and diced onions into the pan when searing the fish. This will add even more flavor and mix things up. 
• Soak in saltwater – If an overly fishy taste bothers you, soak the bass in saltwater overnight. This will remove a ton of the fishy taste. The lemon juice will help with the fishy flavor as well.
• Serve with just lemon instead of sauce – Squeeze a slice of lemon over each piece of bass and enjoy it without sauce.

How Do You Know When Chilean Sea Bass is Done?

When the fish turns opaque in the middle, that’s when it’s ready to be removed from the skillet. On average, depending on the thickness of the fish, this can take from 4-6 minutes on each side. Try not to over flip the bass as this will cause it to fall apart. Wait until it gets a gorgeous color on the one side, then flip it, and remove it once the other side reaches the same color. Of course, you can always cook it to your preferences as well. 

Is Chilean Sea Bass Bad for You?

So, technically Chilean sea bass isn’t bad for you. The fish are considered bottom dwellers and some see that as something to stay away from. However, scientifically speaking, there’s nothing unhealthy about bottom dwelling fish. In fact, it’s a white fish which means it’s low calorie and high protein. This makes it a great choice where healthy meal choices are concerned. It’s important to note that, like tuna, sea bass is higher in mercury and shouldn’t be consumed on a daily basis.  

Storage and Reheating

• Fridge – Store in a sealed container for up to 3 days. 
• Freezer – Freeze in an airtight container for up to 2 months. 
• Reheating – Reheat in the microwave, oven, over the stove, or even in the air fryer. 

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