Pan Roasted Chilean Sea Bass

Jun 08, 2023June 8, 20230 0

Pan Roasted Chilean Sea Bass in aromatic herbs

by The Chefin Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

311

Sugar

Fat

25g

Pan Roasted Chilean Sea Bass is a hearty and flavorful dish that is easy to prepare and sure to impress. This versatile fish has a firm, meaty texture and a rich, buttery taste that pairs well with a variety of herbs and spices. The sea bass is seasoned with sea salt, white pepper, and fragrant thyme sprigs, and then pan-roasted until crisp and golden on the outside and tender and flaky on the inside. The dish is finished with a brown butter sauce, which complements the natural flavors of the fish and provides a rich and aromatic finishing touch.

Instructions

1.	Preheat the oven to 180 C.
2.	Season the sea bass generously and rub with canola oil.
3.	Melt butter in a medium pan and add thyme sprigs, then let the butter cook until brown.
4.	Remove the thyme sprigs and pour the butter over the sea bass.
5.	In a large pan heat some of the remaining butter on medium-high heat until it starts to foam.
6.	Add the sea bass, skin down, and cook for 3 to 4 min until the skin is crisp.
7.	Flip the fish and cook it on the other side for 2-3 min.
8.	Transfer the pan to the preheated oven and bake for 6-8 min.
9.	Remove from the oven and serve hot.

PROS

This Chilean Sea Bass is a high-quality protein, rich in omega-3 and essential fatty acids.
It is also gluten-free, low in sodium, and low in calories, making it a healthy and delicious option for your dinner table.

CONS

Chilean Sea Bass is a relatively expensive fish, and the demand for this fish is putting pressure on its wild habitat.
It’s important to be mindful of your consumption and source it responsibly.

HEALTH & BENEFITS

Chilean Sea Bass is a good source of omega-3 fatty acids, which contribute to a healthy heart by reducing inflammation and improving cholesterol levels. It is also high in vitamin D, which aids in calcium absorption and supports bone health.

	7 ounces portions skin on sea bass
	sea salt
	white pepper
	3 tablespoons canola oil
	2 tablespoons butter
	10 sprigs thyme