Pan Seared Chilean Sea Bass

On November 15, 2013

I’ve found that some of the most delicious food is often the simplest.  This easy and elegant fish recipe hardly has anything to it – the only thing you need is some super fresh, wild caught fish.  From there, it’s just about observing your each filet as it cooks in order to prepare it perfectly.

If time is your issue, put your excuses away, my friend, because this whole meal takes no more than 10-minutes of preparation and it tastes like a $30 dish from a fancy NYC restaurant.  

Don’t sweat it if your fish is slightly over or under cooked the first time you make it. It will be better the second time.  Promise.  That’s how you learn to cook.  It’s all about trial and error.

Just making the effort to put a homemade meal on the table is an incredible act of self care.

And love, well, that’s always delicious.

chilean sea bass_HCQ

Pan Seared Chilean Sea Bass
Servings: 2
Time: 10 minutes

  • 2 filets of Wild Caught Chilean Sea Bass
  • Extra virgin olive oil
  • Sea salt
  • 1/2 a lemon or lime (optional)

 Directions

Take your fish out of the fridge and let it come to room temperature, even if it’s just out for a few minutes, that’s great.

Heat a non-stick skillet to medium-high heat with 1-2 tablespoons on extra virgin olive oil.  The amount that you use depends on the size of your skillet since the oil will spread out.  If you’re using a smaller pan, you can use less oil.  Larger pan, more oil.

Generously salt the fish on both sides, but of course you want more on the non-skin side.

When the oil is hot, but not smoking put in the fish, skin side up.  Allow it to cook for about 3-6 minutes.  Cooking time will vary depending on the thickness of your fish.

Just be very aware.  Watch as the color changes.  It will go from cloudy to solid. When it is 90% cooked through, flip it over and cook the skin side for 1-2 minutes.

I love the skin, there are so many good fats in there but if it’s soggy, it doesn’t takes so good, so you want to cook it just a bit.  When you flip it, it will shrink up a little, this is totally normal.

At the end, squeeze 1/2 a lemon or lime over both filets.  Best served immediately.

You can use the extra oil in the pan to saute some veggies.  Last time I made this I put in some finely sliced parsnips with a little sea salt and Herbs de Provence.  I tossed the parsnips with some greens and the whole thing was heavenly…and FAST

If you have a little extra time, you could also make a great Slaw, some Roasted Carrots or these yummy Truffled Brussels.

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