Restaurant quality Chilean Sea Bass pan seared to perfection made at home. This popular fish is a good choice for a great meal.
There are many different sauces that can be paired with Chilean sea bass. Some popular options include a classic lemon butter sauce, an elegant hollandaise, or a bold and spicy chimichurri.
This white fish has a beautiful buttery and delicate texture perfect for a romantic dinner at home or a special occasion dinner.
Pan Seared Chilean Sea Bass Recipe
Pan-Seared Chilean Sea Bass is a buttery fish with a tender flavor profile, rich taste, and full of delicious pan juices.
When cooked properly, the skin gives a perfect textural contrast to the soft meat of the buttery fish.
Because Chilean Sea Bass can be an expensive fish, some people are afraid to prepare it at home and typically order it at high-end restaurants or expensive restaurants.
However, there is no reason to get intimidated by this flaky fish. If you follow these simple tips you will have perfectly cooked crispy skin Chilean sea bass every time.
Chilean Sea Bass is Low in fat and calories but can contain high levels of mercury. According to the Environmental Defense Fund Adults should only consume 2 portions of Chilean Sea Bass a month children should only consume one portion per month. Pregnant women should avoid consuming Chilean sea bass without consulting their physician.
Chilean sea bass also known as Patagonian toothfish is a type of bass found near the coast of Chile in the deep waters of southern Chile and became popular in the United States in the early 1990s.
If you can’t find Chilean sea bass, a closely related fish and best choice substitute is an Antarctic toothfish (also a white fish).
Chilean Seabass Ingredients
Fish: 12 oz Chilean sea bass (two six-ounce filets) with the skin on. I recommend picking up the sea bass from your local fish market or fish wholesaler. However, you may be able to find it at your local grocery store depending on where you are located.
Season: Kosher salt.
Coating: Potato starch.
For cooking: Avocado oil.
How to Make Pan Seared Chilean Sea Bass
Preheat. Preheat the oven to 400 degrees F.
Prepare the fish. Pat the sea bass dry then lightly season both sides of the sea bass with kosher salt. Let the filets sit uncovered skin side up in the fridge for at least 1 hour. Pat the fish dry once again then dust with potato starch on the skin side only.
Cook. Heat a pan to medium-high heat with avocado oil. Place fillets in the pan skin side down and cook for 5-7 minutes until the sides turn white in color and the skin becomes a deep gold color. Don’t touch the fish until it’s time to flip.
Flip and Bake. After 5-7 minutes flip the fish and move the pan to the oven to finish cooking for about 5 more minutes until the internal temperature of the fish is 135-140 degrees F.
Enjoy. Plate and serve Chilean sea bass.
What type of Pan is Best for Searing Chilean Sea Bass?
Carbon steel pans are my personal favorite for searing fish. Cast iron and stainless steel pans are also great options.
The only pan I would avoid are nonstick pans because they are not designed for high heat cooking.
What type of Pan is Best for Searing Chilean Sea Bass?
I am a big fan of using Carbon Steel Pans for searing anything from chicken and fish to beef and pork. Carbon Steel heats up fast and provides an evenly heated cooking surface.
It’s not a coincidence that most Michelin star restaurants use them exclusively.
If you don’t have carbon steel and my subtle sales pitch hasn’t led you to purchase one a trusty cast-iron skillet will do just fine.
If you can avoid it try not to use nonstick pans. They are great for pancakes and omelets but are not recommended for use at higher temperatures.
Does Chilean Sea Bass have any other names?
Patagonian Toothfish is the actual name of Chilean Sea Bass but creative marketing decided that nobody was going to order something called a Toothfish.
Chilean Sea Bass sounded much more appetizing and he’s been referred to by that name ever since
How to Cook Chilean Sea Bass
Chilean Sea Bass is most commonly either pan-seared or steamed. If steaming Chilean Sea Bass I recommend removing the skin because it will end up chewy.
Pan-seared Chilean Sea Bass is my favorite method because of that crispy skin. To achieve crispy skin it’s important to make sure it’s as dry as possible before cooking.
Unwrap the fish and pat it dry with a paper towel. I also like to lightly salt the skin and leave it uncovered in the fridge for a few hours to draw out even more moisture.
Just before cooking pat the sea bass dry one more time and then dust with Potato starch. Potato starch is finer than flour or cornstarch and creates an ultra-thin coating on the skin to make it even crispier.
How to get Crispy Skin when Cooking Fish
There are a few easy steps to make sure your skin is super crispy. follow these tips:
- Pat the fish dry with a paper towel
- lightly season the skin with kosher salt
- let the fish sit in the fridge uncovered skin side up for a few hours
- Dust the skin with Potato starch
- Heat up a pan to medium-high using a neutral flavor high heat oil like avocado or grape-seed oil
- Place the fish in the pan skin side down then do not touch until its time to flip
- Cook the fish skin side down for 70 percent of the cooking process.
- Flip the fish to skin side up and finish roasting in the oven
- Cook fish to an internal temperature of 135-140 degrees F.
- Serve fish skin side up
What to Serve with Pan Seared Chilean Sea Bass
Chilean Sea Bass can be prepared with any type of cuisine from French to Italian or Asian-inspired recipes. Serve alongside a side dish that matches your cuisine preparation.
If you are serving with my Spicy Hoisin Vinaigrette then steamed vegetables and rice would be a solid pairing.
If serving with an Italian or French preparation then risotto or quinoa might be a better choice. Play with these pairings and create a new dish every time.
Is Chilean sea bass healthy?
There is some debate about the health benefits of Chilean sea bass. Some people claim that it is an extremely nutritious fish, high in protein and omega-3 fatty acids, which are important for maintaining heart health and supporting brain function. Others argue that Chilean sea bass can be high in contaminants like mercury and other heavy metals, which may have negative effects on overall health.
Best sauce for Chilean sea bass?
There are many different sauces that can be paired with chilean sea bass. Some popular options include a classic lemon butter sauce, an elegant hollandaise, or a bold and spicy chimichurri.
Tips for Making Chilean Sea Bass with Crispy Skin
Chilean sea bass is a popular seafood dish, and for good reason. It’s a mild-tasting fish with a firm texture that can take on all sorts of flavors. One way to make it even more delicious is by giving it a crispy skin. With the right technique, you can make the perfect crispy-skinned Chilean sea bass every time. Read on for some tips!
Choose Your Fish Wisely
The most important step in making crispy-skinned Chilean sea bass is choosing the right fish. Look for filets that are about an inch thick and have no visible signs of discoloration or bruising. If you’re buying whole fish, look for ones with clear eyes and red gills – these are indications of freshness. When you get your fish home, wrap it up tightly in plastic wrap before storing in the refrigerator until you’re ready to cook it.
Prepare Your Fish
When you’re ready to start cooking, pat your filet dry with paper towels before seasoning it liberally with salt and pepper on both sides. Next, heat a heavy skillet over medium-high heat and add enough oil to lightly coat the bottom of the pan. Once hot, carefully place your filet skin side down into the oil and let cook for 2-3 minutes until golden brown and crisp. Flip and cook for an additional 2 minutes on the other side until cooked through. Remove from heat and serve immediately while still hot!
Cooking Temperature Matters
If your fish isn’t getting as crispy as you’d like after following the steps above, try increasing your cooking temperature slightly, this should help create more of a sear on your filet’s skin. However, be careful not to crank up the heat too high, otherwise you may end up burning your fish before it has had time to cook through properly! Also make sure that you’re using enough oil in your pan so that when heated it covers both sides of the filet evenly without pooling in one spot.
Making Chilean sea bass with crispy skin doesn’t have to be difficult! Just follow these simple tips and soon enough you’ll be enjoying perfectly cooked seafood dishes at home any time you want them! The key is choosing a good quality piece of fish, prepping it correctly before cooking, and using just enough oil so that when heated it cooks evenly without scorching or burning your delicate filets. Now get out there and give this recipe, once you do, you’ll be hooked!
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Pan Seared Chilean Sea Bass
- carbon steel pan
- Preheat oven to 400 Degrees F.
- Pat the sea bass dry then lightly season both sides of the sea bass with kosher salt. Let the filets sit uncovered skin side up in the fridge for at least 1 hour. Pat the fish dry once again then dust with potato starch on the skin side only.
- Heat a pan to medium high with avocado oil. Place filets in the pan skin side down and cook for 5-7 minutes until the sides start to turn white in color and the skin becomes a deep gold color. Dont Touch the fish until its time to filp.
- After 5-7 minutes flip the fish and move the pan to the oven to finish cooking for about 5 more minutes until the internal temperature of the fish is 135-140 degrees F.
- Serve Chilean Sea Bass skin side up.