Description

This Pan Seared Chilean Sea Bass recipe showcases a succulent, mild-flavored fish with a beautifully crisp exterior and buttery, flaky interior. With minimal ingredients and a simple stovetop technique, it’s perfect for a sophisticated yet easy weeknight dinner or an elegant dinner party. Lemon, herbs, and a touch of garlic enhance the natural richness of the sea bass, letting the quality of the fish shine through.

Ingredients

Scale

For the Sea Bass

2 Chilean sea bass fillets (about 6 oz each, skinless or skin-on)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil

For Finishing

2 tablespoons unsalted butter
2 garlic cloves, thinly sliced
Juice of 1/2 lemon (about 1 tablespoon)
1 tablespoon fresh chopped parsley (optional)
Lemon wedges, for serving

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Instructions

Pat and season the sea bass: Use paper towels to pat both sides of the sea bass fillets completely dry. Sprinkle both sides evenly with kosher salt and black pepper to enhance their natural flavor and promote a crisp crust during cooking.
Heat the pan: Set a large nonstick or heavy-bottomed skillet over medium-high heat. Pour in the olive oil and swirl it to coat the pan. Let the oil heat until it shimmers and is just beginning to smoke, ensuring a perfect sear.
Sear the sea bass: Place the sea bass fillets in the hot pan, presentation side down (the side that was skinless or has the skin), and let them cook undisturbed for 4–5 minutes. This allows a gorgeous golden crust to form. Carefully flip and cook the other side for another 3–4 minutes, or until the fillets feel firm and flake easily with a fork.
Add butter and aromatics: Reduce the heat to low, add the butter and garlic to the pan, and spoon the melting, fragrant butter over the fillets to infuse them with flavor for about 1 minute.
Finish with lemon and serve: Squeeze fresh lemon juice over the fillets, sprinkle with parsley if using, and serve immediately with extra lemon wedges on the side.

Notes

For the best sear, ensure sea bass fillets are completely dry before seasoning and searing.
Do not overcrowd the skillet; cook in batches if necessary.
Feel free to substitute fresh thyme or dill for parsley.
If using skin-on fillets, the skin crisps up deliciously during searing.
Serve with simple sides like sautéed greens, roasted potatoes, or a fresh salad.

Nutrition

Serving Size: 1 fillet (about 6 oz)
Calories: 370
Sugar: 0g
Sodium: 410mg
Fat: 26g
Saturated Fat: 7g
Unsaturated Fat: 17g
Trans Fat: 0g
Carbohydrates: 1g
Fiber: 0g
Protein: 32g
Cholesterol: 70mg