Best Chilean Sea Bass Recipe | How to Cook Chilean Sea Bass

Looking for an elegant seafood dish to serve up at your next dinner party? Why not try making chilean sea bass recipe ? This delicious fish is perfect for a special occasion, and it’s surprisingly easy to prepare. Simply follow our recipe below, and you’ll have a gourmet meal that your guests will love!

What is Chilean Sea Bass?

Baked Chilean Sea Bass with Fresh Corn Salad – Sizzlefish
What is Chilean Sea Bass?

Chilean sea bass is the common name for two species of fish, Antarctic toothfish and Patagonian toothfish. Both types are a type of cod, but they live in cold water conditions in the Pacific, southern Atlantic, and Indian Oceans.

These fish generally weigh 10-20 pounds each and can life up to 50 years old. Because Chilean sea bass has such a rich flavor, it’s an expensive delicacy that people often seek out. Not only does it taste good, but this white fish is also healthy since it’s high in protein and low in carbs.” Try cooking it using this Cod Fish Recipe for a more mild flavor profile..

Though sea bass is often used as a blanket term for various types of fish, it specifically refers to the Antarctic and Patagonian tooth fish.

Pan Seared Chilean Sea Bass Recipe

Pan Seared Chilean Sea Bass Recipe - The Kitchen Girl
Pan Seared Chilean Sea Bass Recipe

This Chilean Sea Bass Recipe is very diifcult to beat! It’s a simple preparation that uses basic ingredients, but the result is just delicious.


• 4 (6-ounce) Chilean sea bass fillets

• Extra-virgin olive oil

• 2 tablespoons fresh lemon juice

• Kosher salt and freshly ground black pepper, to taste


1. Preheat a large skillet over medium heat for about 2 minutes. When the pan is hot, lightly coat it with a thin layer of extra-virgin olive oil.

2. Place the Chilean sea bass fillets in the skillet and season them with salt and freshly ground black pepper to taste. Sauté for about 2 minutes on each side, or until golden brown and cooked through.

3. Remove the fillets from the skillet, and transfer to a plate.

4. Pour the lemon juice over the fish and serve immediately. Enjoy!

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Why You’ll Love This Recipe

  • This Chilean sea bass recipe is a quick and easy way to make a delicious meal.
  • It only takes 20 minutes and can be made in one skillet.
  • This method of cooking gives the fish a crispy, crunchy skin that enhances the flavor.
  • The Whole30 compliant, Paleo, gluten free, sugar free, Keto and low carb qualities of this dish make it a healthy option as well.
  • For another great seafood recipe try Blackened Mahi Mahi or Baked Tilapia!

This poached Chilean Sea Bass recipe is incredibly tender and flavorful! This one pan 20 minute meal comes together quickly and easily. A simple lemon herb butter sauce takes this fish to the next level! This sea bass recipe is an easy, healthy and delicious meal that feels fancy.

Ingredients & Substitutions

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For best results, choose high quality Chilean sea bass filets. This recipe can also be made with cod or haddock if preferred. A high quality white fish will yield the most flavor.

To season this pan seared Chilean sea bass, simply use a little bit of salt and pepper . The butter is used in both the pan searing and in the lemon garlic herb butter sauce. Feel free to use grass fed butter, ghee , Vegan butter, or even olive oil if needed according to preference .

The garlic enlivens the dish with its strong flavor!

The oregano provides the fish with nice color, flavor, and taste.

The lemon slices tartness is a pleasant addition to the meal.Garnish with fresh parsley for extra decoration if you desire.

Oven Method

If you’re looking to make this in an oven, begin by preheating it to 425 degrees Fahrenheit. Next, grab a baking dish and give it a few sprays of nonstick spray.

After that, take your fish and pat both sides dry. Then go ahead and season it with some sea salt and pepper before setting it aside for now. In a microwave safe dish, melt butter completely. Once melted, mix in the minced garlic and oregano until well combined..

Now place the fish skin side down into your baking dish caking sure not to overcrowd the pan) pour over the melted butter mixture making sure each filet is coated then top everything off with some sliced lemon rounds .

Bake all this goodness for 15-20 minutes or until fish is nice flaky throughout serve shortly thereafter garnished with fresh parsley sprigs if desired alongside any juices released form cooking Pan sauce would be lovely as well!

Expert Tips & Tricks

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The best way to cook Chilean sea bass recipe is by not overcooking it! You’ll know it’s done when the fish becomes flaky. Remove it from heat and drizzle with pan juices before serving. This will help keep the fish moist and tender.

How to Serve & Store

Chilean sea bass is best served hot, right out of the pan or oven. Top with a little Whole30 Garlic Aioli!This fish goes great with mashed potatoes, roasted veggies, or a side salad. For a healthier version of fish and chips, serve with these Whole30 French Fries!Leftovers can be stored in an airtight container in the fridge for up to 3 days. Be sure to store any juices from the pan along with it.

How to Buy the Best White Fish

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Here are some things to look for when buying white fish:

The smell of the fish is very important! If the fish smellsFish that is fresh should have a different smell than those that are not as fresh. The fresher the fish, sweet.. Discolored or brown spots on the surface of fishes means that it no longer Fresh.

Access to quality frozen might be your best bet in having good tasting White Fish all year round!. When looking in you local store’s freezer aisle , keep an eye out for premium brands with high protein and low fat content .


How does Gordon Ramsay cook Chilean sea bass?

Gordon Ramsay typically likes to pan-sear Chilean sea bass in a hot skillet with butter and lemon slices. He also recommends adding garlic, oregano, and other herbs for extra flavor. Once the fish is browned on both sides, he finishes it off in the oven for about 15 minutes.

What’s so special about Chilean sea bass?

Chilean sea bass has a mild and slightly sweet flavor with a firm texture. It is also high in healthy omega-3 fatty acids, making it a great choice for those looking to increase their intake of heart-healthy fats. Plus, its white color makes it very attractive when served on the dinner table!

What goes good with Chilean sea bass?

Chilean sea bass pairs well with a variety of vegetables. Try serving it with roasted asparagus or Brussels sprouts, sautéed spinach, or mashed potatoes. You can also add a tomato-based sauce or salsa to give the fish an extra zing of flavor.

Is it best to pan fry or bake sea bass?

This depends on personal preference. Pan frying will give the sea bass a nice crisp exterior, while baking will produce a more even texture throughout the fish. Whichever method you choose, make sure not to overcook your sea bass! It should still be slightly translucent in the center when fully cooked.

Which is better for you salmon or Chilean sea bass?

Both salmon and Chilean sea bass are excellent sources of omega-3 fatty acids and provide many health benefits. However, salmon is slightly lower in calories and saturated fat than Chilean sea bass, making it the better choice for those looking to lose weight or maintain a healthy diet.

Is there a difference between sea bass and Chilean sea bass?

No, Chilean sea bass is actually a type of Patagonian toothfish and is sometimes referred to as Antarctic toothfish. It has become popular in the United States under the name “Chilean sea bass” because it is often caught off the coast of Chile.

Is Chilean sea bass better than cod?

It really depends on personal preference. Chilean sea bass is typically more expensive than cod and has a milder, slightly sweet flavor. Cod is less expensive and has a firm texture with a slightly salty taste. Both are good sources of omega-3 fatty acids and provide many health benefits.

Is Chilean sea bass healthy?

Yes, Chilean sea bass is a very healthy choice for those looking to increase their intake of omega-3 fatty acids. It is low in calories and saturated fat, high in protein and contains essential vitamins and minerals. Eating Chilean sea bass is an excellent way to add more heart-healthy fats into your diet!

How do you know when Chilean sea bass is done?

When cooked properly, the fish will be opaque and slightly flaky. You should also see a bit of browning on the edges where it has been seared or grilled. If in doubt, use a digital thermometer to check for an internal temperature of 145°F. Once this is reached, your Chilean sea bass is done!

What vegetable goes best with Chilean sea bass?

Chilean sea bass pairs well with a variety of vegetables. Roasted asparagus, sautéed spinach, and mashed potatoes are all great accompaniments. Tomatoes, peppers, and onions can also be added to give the dish an extra burst of flavor. Choose your favorite veggies and create a delicious meal!


Now you know how to make best chilean sea bass recipe, Chilean sea bass is a delicious and healthy fish that is high in omega-3 fatty acids and contains essential vitamins and minerals. It can be prepared by pan frying, baking, or grilling for a flavorful meal. Vegetables such as roasted asparagus, sautéed spinach, and mashed potatoes are all great accompaniments to Chilean sea bass. Eating this fish is an excellent way to add more heart-healthy fats into your diet!

By following these tips and tricks, you can enjoy a flavorful and nutritious meal any night of the week!

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