Restaurant quality Chilean Sea Bass pan seared to perfection made at home. This popular fish is a good choice for a great meal.
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.
Need a tasty sauce to serve alongside your Chilean sea bass? Check out my Chesapeake crab butter sauce and spicy hoisin vinaigrette!
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 called 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: 1 tsp of kosher salt.
Coating: 1 tbsp of potato starch.
For cooking: 2 tbsp of 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.
Pro-Tip: Place fish skin side up.
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 finger 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.
More Delicious Seafood Recipes
- Chesapeake Crab Butter Sauce
- Stuffed Flounder w/ Crab Imperial and Sriracha Remoulade
- Air Fried Crab Cake Egg Rolls w/ Old Bay Aioli
- New Orleans Style Barbecue Shrimp
- Creamy White Crab Chili
- HOW TO COOK SCALLOPS
Pan Seared Chilean Sea Bass
Equipment
- carbon steel pan
Ingredients
- 12 oz Chilean Sea Bass two six ounce filets (skin on)
- 1 tsp Kosher Salt
- 1 tbsp Potato Starch
- 2 tbsp Avocado Oil
Instructions
- 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.
Vicki Davis
Hello Chef, first time here, I would love to make this recipe, however the sodium would kill us. We’re older, you see and then you left me hanging for the rest..unless I missed something?. Thank you.
Sincerely,
Vicki Davis
Jim Davis
Vicki, the salt only works to remove excess moisture from the fish and make the skin crispy. It is not absorbed into the fish. Try this, you will like it. From one Davis to another.
Jim Davis
I have prepared this recipe twice with excellent results. Salting and refrigerating draws out the extra moisture but does not penetrate the flesh. The potato starch really makes the skin crispy. I substituted olive oil for avocado oil with good results. The first time the fish was a thick square piece like the first one pictured. The fish was incredibly moist while the skin was like a potato chip. The second time the fish was from the tail end and thinner. Still moist with great skin. This is my go to recipe for fish with skin.
Frank Campanella
fantastic, glad you enjoyed the recipe and had good results.