Chilean Sea Bass Recipe
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My pan-seared Chilean sea bass recipe comes together in under 10 minutes and cooks perfectly every single time! It’s easy, elegant, and delicious.
Friends, if you are looking for a simple fish dinner that’s elegant enough for a date night, dinner party, or special occasion, my quick, pan-seared Chilean sea bass recipe is a must-try. 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!
It’s so tender, flaky, and naturally buttery that the sea bass practically melts in your mouth. I love that it takes just ten minutes to make (prep AND cook time included) and has minimal clean-up. It’s drizzled with a simple garlic lemon butter, which lets the natural flavor of the Chilean sea bass shine.
What is Chilean Sea Bass?
Chilean sea bass (also called Patagonian toothfish, mero, or icefish) is a deep-water species native to the cold sub-Antarctic regions of the Pacific, southern Atlantic, and Indian Oceans.
It’s high in protein, super low in carbs, and famous for its silky, buttery texture and mild flavor (aka no fishy taste- what my partner and sister love about it). It’s considered a premium fish due to its richness and versatility.
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What readers are saying
★★★★★ – “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!” – Pam
Key Ingredients
Here are some notes on the main ones that go into this dish. For the full printable list with measurements, find it in the recipe card below.
- Chilean sea bass fillets. Either fresh or frozen fillets. Because of the slightly higher price tag, I prefer to get the fillets from a fishmonger over a grocery store. When choosing sea bass, opt for fillets that have no strong odors, no dry spots, and are firm to the touch.
- Unsalted butter. Pan-frying white fish fillets in butter takes the dish’s flavor to another level and cooks the fish perfectly. Olive oil will also work.
- Garlic. Freshly minced garlic, not the jarred kind!
- Lemon. Fresh lemons to squeeze over the freshly cooked fish.
How to cook Chilean sea bass
This is my go-to method for cooking sea bass: in the pan (or skillet). Restaurants typically cook it this way, too.
Step 1- Pat dry the fish filets with a paper towel.
Step 2- Sprinkle one side of each filet with salt and pepper.
Step 3- Melt butter in a pan over medium-high heat. Add garlic and cook for 1 minute. Add sea bass, cook 2–3 minutes per side.
Step 4- Remove the cooked fish from the pan and drizzle with pan juices and a squeeze of lemon.
Other ways I’ve tested cooking sea bass
If it’s the warmer months or when I’m cooking a big batch, I swap the stovetop cooking for the grill or the oven. Here is how:
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 350°F (180°C). Line a baking dish with tin foil and grease it with olive oil or butter. Place the fish fillets on top and bake for 20 minutes.
Chilean sea bass cooking tips
- Always choose filets of a similar weight so they all cook evenly. From experience, I find that fishmongers tend to have a greater variety of fillets than grocery stores.
- Use a searing hot pan. A trick I learned in culinary school and during my prac work in a restaurant (high-end, I might add!) is to ensure the fish sizzles as soon as it hits the skillet or pan.
- Check the doneness. You can also check the internal temperature using a meat thermometer. Fish that is ready to eat should reach an internal temperature of at least 145°F (as per the FDA). You can also do the fork test (see if the fillet flakes with a fork), but I find that’s a little risky if it isn’t (moreso if you’re serving it to guests).
- Pan-sear skin side down first. I find the Chilean sea bass sears the best when the skin touches the hot pan before the skinless side. It also traps in the juices so much better.
- Don’t move the fish too soon. I know it’s tempting, but give it a few minutes to sear before turning it. Thanks to the gorgeous crust that forms, it should flip seamlessly. If you’re nervous about flipping, tilt the pan slightly and use a spatula- it gives you control and keeps the fish intact.
How to serve
To complete this dish, pair it with some simple yet equally elegant sides. Simple mixed greens or steamed vegetables are great. My go-to’s include sauteed carrots, sauteed broccolini, and roasted root vegetables. The first two can be cooked at the same time as the fish!
✅ Nutrition reviewed
Nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Seared Chilean Sea Bass Recipe
Video
Ingredients
- 4 filets Chilean sea bass 6-8 ounces each
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 3 tablespoons butter or olive oil
- 1 clove garlic minced
- 1 large lemon quartered
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. You can also use a meat thermometer to check it reaches 145°F.
- Remove the sea bass filets from the pan and drizzle each filet with pan juices. Squeeze one quarter of the lemon over each piece of fish, and serve immediately.
Notes
- 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.
- TO REHEAT: Either microwave the fish for 30-40 seconds or reheat in a non-stick pan until crispy around the edges.
- No sea bass? While not as buttery or rich as sea bass, cod and butterfish are the two closest fish in terms of flavor and texture.
Nutrition
More elegant seafood dinners
Originally published February 2022
I barely know how to cook but it turned out great!
That’s great to hear, Nick- appreciate the feedback