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–+ servings
Chilean Seabass on arugula salad with Chimichurri topping
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5 from 25 votes

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.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Dinner Recipes, Main Course
Cuisine: Mediterranean
Diet: Gluten Free
Servings: 2 filets
Calories: 282kcal
Author: Traci

Equipment

Ingredients

  • 2 (½-pound) pieces Sea Bass skin on or off
  • pinch Salt
  • pinch Black Pepper
  • 1 tablespoon Avocado Oil or other high smoke point oil

Optional topping

  • Chimichurri see footnotes for recipe

Instructions

  • Pat SEA BASS dry with paper towels and season with SALT and PEPPER. Rest the filet for 20 minutes at room temperature to remove the chill.
  • Heat a heavy skillet over medium heat. Add OIL and heat until shimmering.
  • Place sea bass with the flesh side facing down in the hot skillet and cook for up to 5 minutes or until it's golden brown to your liking.
  • Flip the filet over so it's skin-side down. Sear this side until the fish is opaque throughout.
  • Transfer the filet to a plate and rest for a few minutes.
  • Serve sea bass warm with optional chimichurri topping (recipe in footnotes).

Notes

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 tablespoon Fresh Oregano
1 tablespoon Red Wine Vinegar
¼ teaspoon 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