Fitness / June 13, 2023

How to Cook Chilean Sea Bass

This recipe takes you through the art of preparing Chilean sea bass to perfection, giving tips on how to unveil its delicate, buttery texture and sumptuous taste.

Table of Contents

I must confess: I tend to stick to the usual fish (trout, salmon) when I plan on doing a fish dish. And it’s to my own detriment ’cause Chilean sea bass is delicious. It’s also creamy, which isn’t a word I thought I would ever use to describe fish, and yet here we are. Trust me, though; You’ll know what I’m talking about once you try it.

It’s important to expand one’s fish game, I think. It seems like a step up from chicken and beef (notice I said it SEEMS like; don’t hate on me if you disagree!) and makes for a healthy entrée. When I’m racking my brain for dinner ideas to serve guests, a fish dish checks a lot of boxes.

Why You Will Love This Recipe

Chilean sea bass has a beautiful, buttery texture that you will love.
Fish is a really easy protein to cook; it can be on your plate in no time, making it a viable option for both weekend and weeknight meals.
The garlic crisps up a little in the pan and tastes amazing with the butter and lemon flavors.

Is Chilean Sea bass Healthy?

Chilean sea bass is a good source of high-quality protein and omega-3 fatty acids.
Relatively low in calories compared to other fish.
The recipe doesn’t call for any heavy sauces or creams for flavor.

INGREDIENTS

We keep this one simple to let the natural flavor and texture of the sea bass come to the fore.

2 fillets Chilean sea bass
2 cloves garlic, sliced
2 tbsp salted butter
¼ lemon
salt and pepper

How to Cook Chilean Sea Bass ingredients

INSTRUCTIONS

Prep

Use a paper towel to pat the sea bass dry on all sides, then sprinkle on the salt and pepper.

Cook

Set a non-stick skillet to MEDIUM-HOT. Melt the butter. Add the sliced garlic and sea bass skin-side down. Cook for 5 minutes on one side.

Sprinkle

Turn the fish over carefully. Squeeze the lemon over the fish. Cook for another 5 minutes on that side (until the fish is flaky).

DEVOUR!

Variations

Add fresh herbs like parsley or dill.
Instead of lemon, try using lime or orange juice.
Add chili for some heat (and so that you can call it “chili-infused Chilean bass”)

FAQs

Can I substitute olive oil for the salted butter?

Yes, olive oil works really well with fish and, like the fish, provides healthy fats.

Could I use frozen sea bass fillets instead of fresh ones?

Yes, you can, just defrost them properly before cooking.

How do I know when the fish is cooked through?

You will be able to press the fish lightly with a finger or spatula and see the flakes coming apart. If the meat resists, it needs to be cooked longer.

Serving Suggestions

Healthy Mashed Potatoes: A simple one to start us off. I made some healthy swaps to keep this version of mashed potatoes in line with your diet.

Healthy Mediterranean Couscous Salad: This is a fluffy side dish with hints of nut and the usual Med fixins (tomato, feta, red onions) that won’t overpower the bass.

Pomegranate Persimmon Salad: This one is a bit more involved so undertake it only if you have the time to seek out the ingredients and put it all together.

How to Store Chilean Sea Bass

Let the fish cool completely (though don’t leave it out any longer than 2 hours). You can either wrap the fish in plastic or aluminum, or put it in an airtight container. The fish can be stored in the fridge, assuming the temperature in the fridge is 40°F. This will slow down the growth of bacteria and maintain the fish’s freshness. I recommend eating the fish within 4 days or its quality will drop. You can also freeze the fish for up to 3 months, provided you wrapped it as described above. To reheat, let the fish thaw in the fridge overnight before warming either in the microwave or in the oven at a low setting.