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A Chilean sea bass fillet on a dinner plate with tomatoes and lemons.

Chilean Sea Bass Recipe

This skillet-seared Chilean sea bass recipe is fast, easy and an excellent choice for either a special dinner or whenever you need a fast and easy weeknight entrée. These thick filets have a rich, flaky flesh that we basted with a thyme compound butter.
4.56 from 9 votes
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2 Servings
Calories: 352kcal
Author: Pat Nyswonger

Ingredients

  • 2 Sea Bass filets 1-inch thick (6 oz. each)
  • Salt and pepper
  • 2 tablespoons butter softened
  • 2 tablespoons fresh thyme leaves
  • zest of 1 lemon
  • 1 tablespoon lemon juice
  • 1 garlic clove minced
  • Lemon wedges for serving

Instructions

  • Heat an 8-inch cast iron or stainless steel skillet over medium heat.
    Blot the moisture from the filets with a paper towel, brush lightly with oil, and season with salt and pepper.
  • Add the butter, thyme, lemon zest, lemon juice, and garlic to a small dish. Blend together. and set aside. 
  • Pace the filets, flesh side down into the hot skillet. 
    Cook the filets for 4-5 minutes, do not move the filets.  Flip the filets over and cook for another 6 minutes.  
  • Add a knob of the thyme butter to the top of each filet, basting them as the butter melts.  Continue to cook for another 2 minutes, until the filets are cooked through and flakes appear when tested with a fork. (see notes on how to test for doneness)
  • Remove the filets from the heat, plate and serve.

Notes

  • We recommend buying wild sea bass if possible
  • Let the fish cook, undisturbed, flesh side down until a crust forms on the bottom of the filet.  To test if ready to turn, gently nudge the fish with a spatula and if it moves, it is ready to flip over.
  • Cook time should be adjusted if using thinner fish filets.
  • We used fresh thyme for the compound butter, other options are rosemary, parsley or chives.
  • To test for doneness, slide a fork into the thickest area of the filet and give it a slight twist.  If done, the flesh will be opaque and there will be visible flaking of the fish
  • We like our sea bass cooked to an internal temperature of 135°F. The USDA recommends an internal temperature of 145°F. Remember that there will be some carry-over heat and the fish will continue to cook a few degrees more when you remove it from the heat.

Nutrition

Serving: 1 | Calories: 352kcal | Carbohydrates: 3g | Protein: 36g | Fat: 22g | Saturated Fat: 11g | Polyunsaturated Fat: 8g | Cholesterol: 125mg | Sodium: 351mg | Fiber: 1g | Sugar: 1g