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My Pan Seared Chilean Sea Bass recipe tastes like it was ordered in a fancy restaurant, but it’s quick and easy enough to cook on a busy weeknight.
There are actually two species of fish we call Chilean Sea Bass in the US – Patagonian Toothfish and Antarctic Toothfish. This type of white fish lives in the cold waters of the Southern Atlantic, Pacific and Indian Oceans near Antarctica.
Chilean Sea Bass is one of my favorite types of white fish to serve on special occasions. It has a high fat content that creates a buttery texture and delicate flavor that’s really special and unique. Since it’s a more expensive fish, it’s important to choose the best method for cooking it the first time you make it.
My simple recipe for pan seared sea bass is the best way to prepare this flaky fish. It’s gluten free, dairy free, low carb and only uses handful of simple ingredients that bring out the natural flavors of the fish.
Your whole family will love the meaty texture and the flavor of this deep water fish. It’s unlike any other type of fish you’ve prepared before!
Ingredients
- 2 pounds of Chilean Sea Bass
- 3 tablespoons of olive oil
- Sea salt
- Black pepper
Supplies
- Plate
- Paper Towels
- Cast Iron Skillet
- Spatula
By the Numbers: How to Cook Chilean Sea Bass
Follow these simple steps to learn the best way to cook Chilean Sea Bass for dinner in this quick and easy recipe.
Step 1: Pat Dry Sea Bass.
The first thing you want to do is make sure 2 pounds sea bass fillets are at room temperature. Set them on a plate and pat them dry with paper towels.
Step 2: Add Sea Bass to Hot Pan.
Heat a cast iron skillet or other heavy bottomed frying pan and add 3 tablespoons of olive oil to the pan. Once hot, add sea bass to the pan.
Step 3: Season with Salt and Pepper.
Season the first side of the sea bass with sea salt and black pepper to your tastes.
Step 4: Cook then Flip.
Cook over medium-high heat for about 4-5 minutes, then flip. Thinner fillets will take less time and thicker fillets will take more time. It should have a nice golden brown sear when you flip it.
Step 5: Cook Other Side and Serve.
Season with salt and pepper and cook the bottom of the fish for 4-5 more minutes or until cooked through. If it’s a thicker piece, you may need to cook the sides of the sea bass too. The fish should be flaky when you press down on it and reach an internal temperature of 145˚ F. Once it’s done, transfer to a serving platter or dinner plates and garnish with fresh parsley.
Tips for the Best Pan Seared Chilean Sea Bass
Answers to all of your questions about pan searing Chilean Sea Bass, including tips, substitutions and shopping ideas.
How to cook with fillets with skin
While I typically buy Chilean Sea Bass with the skin already removed, you can cook it with the skin on using this same method. For crispy skin, make sure to cook the fish skin side down first.
Fish topping and dip ideas
While Chilean Sea Bass is delicious all on its own, sometimes we like to switch the flavors up. The easiest way to do that with this type of fish is by adding a simple topping or dip.
- Chimichurri – my family’s absolute favorite topping is my Authentic Chimichurri Recipe.
- Garlic Butter – Melt unsalted butter with crushed garlic cloves and/or garlic powder, then pour over the fish just before serving.
- Lemon Butter Sauce – Melt unsalted butter in a pan with lemon zest and a squeeze of fresh lemon juice for a pop of flavor. Strain the zest before serving.
- Fresh-Squeezed Lemon Juice – This is a classic way to bring a bit of brightness to the flavor of the fish.
- Homemade Tartar Sauce – There’s a reason tartar sauce is a popular topping for fish – it just complements the flavors so well.
Best sides to serve with sea bass
Since it has a mild flavor, there are so many great sides you can serve with Chilean Sea Bass. Some of my favorite choices are:
- Instant Pot Mashed Potatoes
- Slow Cooker Baked Potatoes
- Roasted Honeynut Squash
- Bacon and Brussels Sprouts
- Roasted Bok Choy
- Instant Pot Artichokes
- Hasselback Potatoes
What to do with leftovers
Store leftovers in an airtight container for 2-3 days. For best results, use low heat to reheat so the fish doesn’t become rubbery.
Best places to buy Chilean Sea Bass
It’s not likely that you’ll find this delicate fish at your local grocery store. You may be able to find it somewhere like Whole Foods or other specialty grocery stores, but it’s easy to find online if you don’t have a local fish market.
Some of my favorite online seafood delivery services that carry high quality, wild-caught Chilean Sea Bass are:
If you’re unable to find it at any of these retailers, check out my post on the Best Seafood Delivery Services for more ideas.
Chilean Sea Bass Recipe
Ingredients
- 2 pounds Chilean Sea Bass
- 3 tablespoons olive oil - or avocado oil
- Sea Salt - to taste
- Black Pepper - to taste
Equipment
- Plate
- Paper towels
- Cast iron skillet
- Spatula
Instructions
- Make sure the sea bass is at room temperature, then pat dry with a paper towel.
- Heat a large skillet over medium-high heat and add olive oil to the pan. Add fresh fish filets to hot pan.
- Season with sea salt and black pepper to taste.
- Cook over medium-high heat for about 4-5 minutes, then flip when golden brown.
- Season with salt and pepper and cook for 4-5 more minutes. It’s done when the fish flakes and it reaches an internal temperature of 145˚ F. Transfer cooked fish to a serving platter or dinner plates.
