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4.98 from 41 votes

Pan Seared Chilean Sea Bass

This Pan Seared Chilean Sea Bass with white wine sauce comes together in less than 30 minutes and is super flaky and flavorful. The fish is seared on both sides and finished with a simple pan sauce full of butter, lemon, and white wine.
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Main
Cuisine: American
Servings: 2 people
Calories: 431kcal
Author: Brianna May

Ingredients

  • 2-4 6- ounce fillets Chilean sea bass, pat dry*
  • 1 teaspoon Morton kosher salt*
  • freshly ground black pepper
  • 2 Tablespoons avocado oil or olive oil
  • ½ shallot, diced finely
  • 3 cloves garlic, minced finely
  • cup dry white wine*
  • ½ cup water
  • ½ lemon, zested & juiced
  • 1 ½ Tablespoons cold salted butter
  • a few sprigs of parsley, chopped finely

Instructions

  • Season the sea bass fillets with the salt and pepper. Be sure they are well coated. Set aside at room temperature.
  • Heat the avocado oil over medium-high heat in a large skillet (stainless steel or cast iron). Place the fillets skin side down. Sear for about 4-6 minutes without touching. Gently loosen the skin from the skillet and flip using a fish spatula. Sear for another 3-5 minutes, depending on the thickness of the fillets, or until cooked to your liking. The internal temperature should be at least 140 degrees.
  • Remove the fillets from the pan and set aside. Reduce the pan to medium heat.
  • Add the shallot to the remaining oil in the skillet. Sauté for 3-4 minutes or until softened. Add the garlic and sauté for 1-2 minutes.
  • Deglaze the pan with the wine, scraping any brown bits off the bottom of the pan. Reduce the wine by half.
  • Reduce the heat to medium-low and add the water, lemon juice, and lemon zest. Simmer for 2-3 minutes.
  • Turn off the heat and add the butter. Stir until the butter is well combined.
  • Remove the skillet from the heat and stir in the parsley.
  • Spoon the sauce over the seared fillets.

Notes

  • Sea Bass: I recommend 6 ounces of fish per person. There will be enough pan sauce for up to 4 6-ounce fillets. If you are making 4 fillets, increase the salt to 2 teaspoons. I recommend cooking only 2 fillets per pan. 
  • Kosher Salt: All of my recipes are tested with Morton kosher salt unless noted otherwise. It is the best salt for everyday cooking because of its size and flavor. If using table salt, the amount should be reduced. I highly recommend picking up some kosher next time you are at the store!
  • White Wine: I recommend an inexpensive bottle of pinot grigio or sauvignon blanc.
  • Pat dry. Use a paper towel to gently pat the fish before seasoning to remove any excess moisture. This will help the exterior to brown and crisp up nicely. 
  • Season generously with salt and pepper. The best seasoning for Chilean sea bass is salt and pepper. Like a good quality steak, you do not want to mask the flavor of the bass so I recommend keeping the seasoning simple. 
  • Make sure the pan is hot. Allow the pan to heat up before adding the fish. If you are unsure if the pan is ready, wet the tips of your fingers with some water. Flick the water into the hot skillet. If it sizzles, it is ready. 
  • Use cold butter in the pan sauce. This will help the butter to slowly melt into the sauce and not separate from the other liquids. It should be glossy and smooth. 
    •  
    Don’t make leftovers. Only buy enough fish to cook and eat in one sitting. It is not nearly as good reheated. However, leftover sauce can be stored in an airtight container in the refrigerator for about 2 days.

Nutrition

Calories: 431kcal | Carbohydrates: 6g | Protein: 14g | Fat: 37g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Trans Fat: 0.3g | Cholesterol: 72mg | Sodium: 1293mg | Fiber: 1g | Sugar: 2g