Pan Seared Chilean Sea Bass
Servings: 3 servings
Calories: 390cal
Ingredients
- 1 pound Chilean sea bass
- 2 Tablespoons butter well softened
- garlic salt to taste
- black pepper to taste
- Old Bay seasoning to taste
- 2 Tablespoons olive oil
Instructions
- Cut fish into 3 equal filets. Pat and gently squeeze dry with paper towels. Brush all sides of the meat with butter.
- Season to taste with garlic salt, pepper, and Old Bay seasoning.
- Heat olive oil in skillet over medium-high heat until shimmering.
- Place fish into hot oil, skin side up. Cover skillet and cook for 7 minutes.
- Remove lid and turn fish over, cook an additional 7-9 minutes, uncovered.
- Turn off heat and leave lid on, allow to rest for 1-2 minutes.
Notes
- You can use salted or unsalted butter. If using salted, I would suggest omitting the garlic salt.
- Be sure to gently squeeze out any excess liquid from the fish using a paper towel, especially if the fish was previously frozen. Too much liquid will cause the fish to steam, not brown.
- Cook to an internal temperature of 140F using an instant-read thermometer inserted into the thickest portion of the filet.
- Optionally top it with a lemon-butter Beurre blanc sauce shown in our baked Chilean sea bass recipe to give it that extra oomph.
Nutrition
Serving: 1serving (1 filet) | Calories: 390cal | Carbohydrates: 0.01g | Protein: 17g | Fat: 36g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 0.3g | Cholesterol: 87mg | Sodium: 134mg | Potassium: 2mg | Sugar: 0.01g | Vitamin A: 536IU | Calcium: 2mg | Iron: 0.1mg
