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This pan seared Chilean sea bass recipe comes together in under 10 minutes and cooks perfectly every single time! Easy, elegant, and delicious.
Love easy seafood recipes? Try my rainbow trout, branzino, orange roughy, or barramundi next.
As someone who cooks dinner most nights, I find seafood dishes to be my favorite.
Over the past few years, I’ve followed a more pescatarian style of eating, so fish has become a big part of my meals. I like to try new things and recently have fallen in love with cooking Chilean sea bass. While it’s a popular choice at fine dining restaurants or elegant events, making it at home is SO easy and tastes just as good…if not better!
What is Chilean Sea Bass?
If you aren’t familiar with this Chilean sea bass (Patagonian toothfish), it is a white fish that is found in waters surrounding Chile (as the name suggests). You may be familiar with traditional sea bass, but this one is a little different.
It is a popular choice for those who don’t eat seafood regularly. Its texture is silky and buttery and has a very mild flavor. We love to cook this fish because it has no fishy flavor or aftertaste– perfect for those who are new to seafood.
Table of Contents
Why I love this recipe
- Quick and easy. Cooking this fish comes together in less than 10 minutes, and it needs just four main ingredients.
- Restaurant style. This is the best recipe that really allows the fish to shine, and a secret trick guarantees perfectly cooked fish every single time (hint: it’s ONLY butter… no oil).
- Multiple cooking methods. I like to pan-sear the fish, but I’ve also included tested options on the grill and in the oven.
Ingredients needed
- Chilean sea bass fillets. Skinless sea bass fillets are easier, as both sides of the fish cook evenly and consistently. Because of the slightly higher price tag, I prefer to get the fillets from a fishmonger over a grocery store.
- Kosher salt and black pepper. To taste.
- Unsalted butter. Pan-frying white fish fillets in butter takes the flavor of the dish to another level. It also cooks the fish perfectly every single time. Olive oil
- Garlic. Freshly minced garlic, not the jarred kind!
- Lemon. Fresh lemons to squeeze over the freshly cooked fish.
Choosing the best sea bass
Like other fish and seafood out there, choosing the best sea bass will affect the overall flavor and texture.
- Ensure the fish has no strong odors and has a mild and sweet fragrance. If there is any fishy smell, it’s usually several days old and not freshly caught.
- There should be no dry spots on the fillets, and they look firm and moist.
- After purchasing your sea bass, take it directly home and cook it that day.
- Never freeze the fresh filets, as once thawed, they won’t cook or taste the same.
How to cook Chilean sea bass
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Prepare the fish. Start by pat drying the fish filets with paper towel, before sprinkling one side on each filet with salt and pepper.
Step 2- Cook the fish. Next, add the butter into a non-stick pan or cast iron skillet and place it over medium high heat. Once hot, add the garlic and cook for a minute, until fragrant. Add the sea bass and cook the fish for 2-3 minutes, flip, and cook for another two minutes.
Step 3- Garnish and serve. Now, remove the cooked fish from the pan/skillet and drizzle with lemon butter sauce, garlic, and squeeze some fresh lemon juice.
Alternative cooking methods
I find pan-searing Chilean sea bass to be the best way to cook the fish. This really allows the natural sweet flavors to stand out and guarantees the buttery and flaky texture it is famous for. However, I’ve also tested it on the grill and in the oven, so you have options.
Grill method: Clean the grill grates then grease with olive oil or butter. Once hot, place the Chilean sea bass fillets on top and grill for 2-3 minutes, flip, and cook for another 2 minutes.
Oven method: Preheat the oven to 180C/350F. Line a baking dish with tin foil and grease with olive oil or butter. Place the fish fillets on top and bake for 20 minutes.
Arman’s recipe tips
- The cooking time may vary depending on the size of your sea bass filets. My fillets were around 6 ounces, so the cooking time instructed was perfect for them. You may need to cook a little longer if your fillets are bigger. Also, always choose filets of a similar weight so they all cook evenly. You can also check the internal temperature using a meat thermometer. Fish that is ready to eat should reach an internal temp of at least 145F.
- Frozen fish fillets will work, but make sure you thaw the sea bass completely and mop up any excess moisture.
- I actually prefer skin-on fillets because they create a gorgeous sear, but skinless fillets are great too. Just have a little extra butter on hand to make sure there is no sticking.
- I purposely kept the seasonings VERY sparse to really let the flavor of the fish shine (hello, it’s a fancy fish!). If you do want to jazz it up, try a simple marinade using soy and ginger or a fun Asian sauce, like eel sauce or potsticker sauce. You can also use fresh herbs like fresh parsley, lemon zest, and smoked paprika.
Storage instructions
To store: Leftover sea bass can be stored in the refrigerator in an airtight container for up to three days.
To freeze: Place the cooked and cooled bass in a sealable container and store it in the freezer for up to two months. The fish must be thawed completely before reheating.
Reheating: Either microwave the fish for 30-40 seconds or reheat in a non-stick pan until crispy around the edges.
Frequently asked questions
Like most white fish, Chilean sea bass is healthy and low calorie, and is also high in protein, selenium, and vitamin b12. Although low in fat, they contain small omega-3 fatty acids. It’s also low carb, gluten-free, and paleo friendly.
Sea bass is one of the more expensive kinds of fish, as the fishermen are required to sail out deep into the open sea to catch them.
A good fillet of sea bass or Chilean sea bass should have minimal spices on it and cooked in either olive oil or butter. Because it is quite ‘basic’ in terms of preparation, keep the sides fresh and simple. Some delicious options include a vegetables, rice, and pasta.
Sea bass is the family name of the fish, with the Chilean sea bass being one type that falls under it.
While not as buttery or rich as sea bass, cod and butterfish are the two closest fish in terms of flavor and texture.
More elegant seafood dinners
Seared Chilean Sea Bass Recipe
Video
Ingredients
Instructions
- Pat dry the fish filets then season one side with salt and pepper.
- Add 2 tablespoons of butter into a non-stick pan or skillet. Once hot, add the garlic and pan fry for a minute. Use a rubber spatula and spread to the side.
- Add the remaining tablespoon of butter and, once melted, add the Chilean sea bass filets, seasoned side down. Cook for 2-3 minutes, until the underside is golden. While the first side cooks, sprinkle with more salt and pepper. Carefully flip the fish and cook for a further two minutes, or until fully opaque.
- Remove the sea bass filets from the pan and drizzle each filet with pan juices. Squeeze one quarter of the lemon over each piece and fish and serve immediately.
Excellent Dish,Healthy and Easy to cook.Enjoy with cherry tomatoes 🍅, baby carrots 🥕 and asparagus.
Yum yum that sounds fab!
recipes look sooo good thank you!!
I dont know where could I find Chilean
Fish.
Do you know?
I just bought some from Costco
Costco for dure but ivevslso ordered it at a higher end grocery store.
Yummy!
Great recipe. So quick and easy and also delicious. My go to recipe for sea bass.
OMG, this recipe was the easiest and the most delicious! My sister had never had sea bass before so I made it for both of us. I did get it without the skin and it was absolutely amazing! If you haven’t tried this, please use this recipe, you won’t regret it, the absolute best!
Thanks, Pam!!
Perfection cooking on the pan with butter! Great crust on the fish while the inside was light and succulent. My pieces were about 7 ounces and I had to sear them for 5 minutes and three minutes. Will make again and again!
Truly one of the most delicious Chilean sea bass recipes ever. Will make again!
Just outstanding. I basically cut the ingredients in half for one inch thick filet of Sea Bass that weighed 12-13oz. I mashed the minced garlic into the softened butter and coated the skins side for the second part. Cooked it in an iron pan for about 14 minutes. Absolute, perfection.
Thanks, Devin!
Made this for my family last night. It was simple, yet tasty, and the fish was perfectly cooked. Thank you for an excellent recipe.
So welcome, Kathy!
Nice job of keeping it quick and simple. Used a cast iron skillet in the oven – keeper
This was SO good and so tasty- the best chilean sea bass recipe ever!
Is this a “typo”? 2.5 min each side? Not 5-6 min? Check it please.
How thick are your fillets?
Just made this recipe and it was so delicious! My pieces were bigger so they cooked for a little longer. Thanks for sharing.
Delicious!! Such an easy and perfect way to cook this fish. Thanks for the recipe, Arman!