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Home » Recipes » Dinner Recipes

Published: Mar 21, 2021 · Updated: Apr 30, 2021 by The Kitchen Girl

Pan Seared Chilean Sea Bass

This post may contain affiliate links. Please read my disclosure policy.
5 from 19 votes
Jump To Recipe

Pan Seared Chilean Sea Bass is a light, flaky, delectable fish entree made for special occasions. Serve this quick-cooking fish over arugula salad topped with Chimichurri sauce for restaurant quality flavor and presentation.

Chilean Seabass on arugula salad with Chimichurri topping

Pan seared sea bass is one of the easiest and quickest dinner recipes you’ll ever make. The trick to cooking this type of fish is to keep it simple. This pan fried sea bass recipe is perfect for even beginner cooks and get ready to WOW guests for any special occasion.

Table of Contents hide
1) What Is Chilean Sea Bass?
2) Chilean sea bass recipe ingredients
3) Can I leave the skin on sea bass?
4) How to cook Chilean sea bass (pan fried)
5) How to know when sea bass is cooked
6) Why Chilean sea bass can be pricey
7) What does sea bass taste like?
8) What to serve with Chilean sea bass
9) More seafood recipes
10) Quick and easy dinners
11) Pan Seared Chilean Sea Bass

What Is Chilean Sea Bass?

Chilean sea bass is a delicate, white fish that’s light and flaky like halibut or cod, and absolutely scrumptious. Once you try sea bass, prepare to be, well, hooked! Depending on your location, sea bass might be hard to find at times but we get ours from Costco. It's on the pricey side, but totally worth every penny for special occasions.

Chilean sea bass is also a good choice if you're following current dietary guidelines when it comes to servings of low-mercury fish per week.

Chilean sea bass recipe ingredients

The most important thing to keep in mind when cooking this fish is that it requires minimal prep before cooking. This recipe keeps it simple: sea bass (skin on or off), olive oil, salt, and pepper. You can top it with a Chimichurri sauce (recipe below) or a simple lemon twist!

uncooked sea bass on black cutting board next to chef knife and ramekins of olive oil and seasonings

Can I leave the skin on sea bass?

Yes! Pan searing sea bass with the skin on adds flavor, texture, and nutrients galore. Rendering the natural fat in fish skin to make it crispy ... is downright delectable. We love this article by Hank at Honest Food about how to do it with any fish, and what fish skin you can or can't eat. Spoiler, sea bass is on the can eat list! If you're a fan of fish, game, hunting, and foraging, you need to get obsessed with Hank's work!

How to cook Chilean sea bass (pan fried)

Prep: Cut filet to size and allow to rest at room temperature 20 minutes.

2 uncooked sea bass filets on black cutting board next to ramekins of olive oil and seasonings

Sear: Heat skillet with olive oil. Sear sea bass skin side down first until it releases (about 4 min). Flip and sear the other side until fish is opaque. I’m using a cast-iron skillet for this recipe, but any skillet works.

tongs turning pan seared sea bass pan in iron skillet showing seared top of filet

Serve: Serve warm any way you like! I love it over arugula salad topped with Chimichurri sauce (see recipe below).

Chilean Seabass on arugula salad with Chimichurri topping

This fool-proof sea bass recipe is so delicate and buttery. Fish should always be this easy and convenient! Believe me when I say this entree will take minimal effort on your part and require no special cooking skills! This recipe is simply foolproof, so don’t be intimidated!

How to know when sea bass is cooked

When the innermost part of the fish becomes white or opaque (not transparent) and is flaky, you’re right on the money! According to Seafood Health Facts, you should always check for an internal temperature of 145°F. This ensures that any parasites or pathogens have been destroyed.

Why Chilean sea bass can be pricey

Contrary to its name, sea bass aren’t harvested in Chile. Chilean sea bass are actually caught in Antarctica. It's named “Chilean” because the Chileans were first to market this Patagonian toothfish. The worldwide stock has declined due to over-fishing, driving the price for this delicate, oily fish up to extreme heights. Due to its high price, this fish is best served in the company of people who will appreciate it.

What does sea bass taste like?

Chilean sea bass is far from “fishy,” and has a rather neutral flavor. The texture is melt-in-your-mouth buttery and rich. The richness reminds me of scallops. Chilean sea bass has a mild flavor, so you can prepare it with any regional cuisine in mind.

What to serve with Chilean sea bass

Sea bass has versatile serving options. My favorite way to serve this delicious fish is over a balsamic arugula salad topped with Chimichurri sauce for a Mediterranean twist. You'll never go wrong with air fryer asparagus, air fryer mushrooms, kale salad, and of course, your favorite beverage.

Chilean Seabass on arugula salad with Chimichurri topping

More seafood recipes

  • King Crab Legs with Garlic Butter
  • Garlic Butter Grilled Salmon
  • Easy Broiled Salmon

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Chilean Seabass on arugula salad with Chimichurri topping

Pan Seared Chilean Sea Bass

Pan Seared Chilean Sea Bass is a light, flaky, delectable seafood entree made for special occasions. Serve this simple, 15-minute entree over arugula salad topped with Chimichurri sauce for restaurant quality flavor and presentation.
5 from 19 votes
Print Pin
Prep: 5 minutes
Cook: 10 minutes
Total Time: 15 minutes
Yield: 2 filets
Author: Traci The Kitchen Girl

Ingredients

  • 1 lb. Sea Bass, skin on or off
  • 1 tablespoon Olive Oil
  • pinch Sea Salt
  • pinch Black Pepper
  • optional ½ cup Chimichurri, see recipe footnotes

Equipment

  • chef's knife (optional to cut fish)
  • 8" iron skillet (or any skillet)
  • tongs or fish spatula

Instructions
 

  • Cut SEA BASS filet down the center to create 2 pieces (½ lb. each). Allow to rest 20 minutes at room temp to remove chill.
  • Heat OLIVE OIL in skillet over medium-high until it reaches the smoke point.
  • Place sea bass (skin side down) in the hot skillet. Sprinkle SALT and PEPPER over the filet.
  • If you want crispy skin, press the filet down firmly with a spatula until it becomes visibly crispy. Turn the filet over and allow the non-skin side to sear until the filet is opaque throughout, reducing heat a notch or two as needed.
  • Transfer the filet to a plate and allow to rest a few minutes.
  • Serve sea bass warm with your favorite salad and side dish. Suggested: serve over salad greens topped with Chimichurri Sauce (see recipe in footnotes).
Tried this recipe? I'd love your review!Visit the comments below and tell me how it went.

Traci's Recipe Tips

How to know when sea bass is cooked
When the innermost part of the fish becomes white or opaque (not transparent) and is flaky, you’re right on the money! According to Seafood Health Facts, you should also check for an internal temperature of 145°F. This temperature will ensure that any parasites or pathogens have been destroyed.
Quick and Easy Chimichurri Sauce  (yield ½ cup)
 
½ cup Fresh Parsley
¼ cup Extra Virgin Olive Oil
3 Garlic Cloves
1 Tbsp Fresh Oregano
1 Tbsp Red Wine Vinegar
¼ tsp Sea Salt
1 pinch Crushed Red Pepper
 
Blend all ingredients until well combined. Serve over sea bass. Cover and refrigerate leftover sauce up to 5 days.

Nutrition

Serving: 0.5lb | Calories: 282kcal | Protein: 40g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 181mg | Sodium: 157mg | Potassium: 581mg | Vitamin A: 204IU | Calcium: 34mg | Iron: 2mg

Nutrition data provided as courtesy estimates using unbranded ingredients from a nutrition database. Please consult preferred resource for precise data.

Course Dinner Recipes, Main Course
Cuisine Mediterranean
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Recipe Rating




Comments

  1. Carol says

    March 28, 2022 at 12:38 pm

    5 stars
    A winner!

    Reply
    • The Kitchen Girl says

      March 28, 2022 at 12:45 pm

      Yay!! Glad you enjoyed the recipe 🙂 Thanks for the review!

  2. Sue says

    February 21, 2022 at 4:33 am

    I just bought a piece of sea bass and was looking for a simple recipe. I just got an induction burner, and it looks like that is what you used with a cast iron skillet. Seeing your set up gives me the courage to make this my first
    Recipe with my new burner..
    Thanks

    Reply
    • The Kitchen Girl says

      February 21, 2022 at 1:37 pm

      Yay Sue! Pan searing is my favorite way to cook sea bass. My burner isn't induction. It's a cast iron single burner. However, I understand cast iron works really well with induction. Let me know if you have any questions 🙂 Enjoy!!

  3. Sharon says

    November 04, 2021 at 8:07 pm

    5 stars
    Loved it!!

    Reply
    • The Kitchen Girl says

      November 05, 2021 at 6:24 am

      Yay! Glad to hear it ... thanks so much!

  4. Heather says

    June 06, 2021 at 3:26 pm

    5 stars
    Perfect! Every single time. This recipe is a winner

    Reply
    • The Kitchen Girl says

      June 06, 2021 at 8:46 pm

      Well this makes my day, girl! I love this one too and am so glad to be a part of your dinner inspo <3 Yay!

  5. Heather says

    May 20, 2021 at 3:47 pm

    5 stars
    We tried this with both sea bass and halibut and it was amazing! TKG never fails us. So easy and naturally buttery. This is now a staple in our kitchen

    Reply
    • The Kitchen Girl says

      May 20, 2021 at 3:59 pm

      Yayyy, Heather! I'm so glad you pan seared sea bass AND halibut. It has become our favorite way to prepare fish too! Thank youuu

  6. Kathryn says

    March 24, 2021 at 10:53 am

    5 stars
    I love seabass and this looks like an amazing recipe to make for dinner any night of the week! I love the simple ingredients used too!

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 10:58 am

      Awesome! Glad you like 🙂 Thanks!

  7. Tara says

    March 24, 2021 at 10:01 am

    5 stars
    What an easy, yet stunning meal for date night at home! I love all of the flavors.

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 10:57 am

      Yayy! Glad you love it...thanks!

  8. Dionne says

    March 24, 2021 at 9:58 am

    5 stars
    The sea bass to fight for! lol This is my favorite way of cooking it and just the way I normally make it at home!

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 10:57 am

      Lol yessss! We're totally twinning 🙂 Thanks!

  9. Megan Lehr says

    March 24, 2021 at 9:37 am

    5 stars
    I once had a boyfriend make me a "sea bass" for valentine's day, but it was just tilapia. Sea bass is one million times better than tilapia and this recipe made up for that lackluster experience. Absolutely delicious.

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 9:39 am

      Lol what a buzzkill Glad you got to make up for it 😉

  10. Biana says

    March 24, 2021 at 9:30 am

    5 stars
    What a perfect way to add more fish to the diet. Simple to eat and amazing.

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 9:38 am

      Yessss! Couldn't agree more...thanks! 🙂

  11. Mahy says

    March 24, 2021 at 9:14 am

    5 stars
    Fantastic sea bass recipe, that's for sure. And I love how you serve it - definitely the dish I would order in a restaurant!

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 9:37 am

      Awww thank youuu 🙂 Glad you like it!

  12. Jeff says

    March 21, 2021 at 1:00 pm

    5 stars
    I never knew how delicious pan seared sea bass could be but this recipe is effortless and WOW! Super easy for a guy like me who doesn't cook all that much. That Chimichurri is spot on too!

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 7:54 am

      I'm 100% with you on this one! So glad you love it as much as I do 🙂 Thank youuu

  13. Beth says

    March 21, 2021 at 12:41 pm

    5 stars
    This is making my mouth water and so tasty! I can't wait to give this a try! My daughter and I are going to love this recipe!

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 7:53 am

      Thanks! So glad you can enjoy this one! 🙂

  14. Jen says

    March 21, 2021 at 12:28 pm

    5 stars
    Sea bass is my favorite dish to eat out, and now I have a favorite make at home recipe. The chimichurri sauce was easy the perfect pairing.

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 7:53 am

      Awesome! So glad you enjoyed. We're crazy about the chimichurri too 🙂 Thanks!

  15. Alison says

    March 21, 2021 at 11:57 am

    5 stars
    This dish looks so healthy and flavorful! I'm always nervous about cooking fish because I don't want to over cook it and have it be too dry! Great tips, and I love the chimichurri sauce!

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 7:52 am

      Thanks! Yep, it's so easy to pan sear sea bass...and it's never dry 🙂

  16. Biana says

    March 21, 2021 at 11:46 am

    5 stars
    Yum! Looks amazing, I love that the recipe is so simple to make, and looks so great!

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 7:51 am

      Thanks! Glad you can enjoy this one 🙂

  17. Ashley Elizabeth says

    March 21, 2021 at 11:17 am

    5 stars
    Oh yum! This Chilean sea bass was so so good!! Super easy to make, and will definitely be making again and again!

    Reply
    • The Kitchen Girl says

      March 24, 2021 at 7:50 am

      Awesome!!! So glad you enjoyed it. I do love how easy it is to pan sear sea bass. Thanks!!!

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