Chilean Sea Bass
Chilean sea bass in a flavorful tomato and herb sauce offers tender, flaky fish complemented by aromatic herbs and bright lemon, perfect for a sophisticated yet simple meal.
Ingredients
Instructions
- Rinse the sea bass fillets in cold water and pat dry with paper towels. Lightly season with salt and pepper, then coat with flour.
- Heat olive oil in a skillet over medium heat.
- Add the prepared fish and cook until lightly browned, about 1 minute per side. Transfer to a plate and set aside.
- Add diced onion and minced garlic to the skillet and cook for 1 to 2 minutes.
- Add chopped tomatoes, lemon juice, bay leaves, rosemary, oregano, and coriander. Cook on high for 3 to 4 minutes.
- Return the fish to the skillet, gently pressing it into the tomato mixture.
- Cover and cook over medium heat until the fish is no longer opaque in the center, about 8 to 10 minutes.
- Remove bay leaves before serving. Serve the fish with rice.
Tips & Substitutions
For extra flavor, consider marinating the sea bass in lemon juice, garlic, and herbs for 30 minutes before cooking. If you don't have fresh tomatoes, canned diced tomatoes can be a great substitute. You can also swap the sea bass for another firm white fish like haddock or halibut. Ensure to adjust cooking times accordingly if using thinner fillets.
Serving Suggestions
Serve the Chilean sea bass alongside fluffy rice or quinoa to soak up the delicious tomato sauce. A fresh green salad or steamed vegetables complement this dish well. It also pairs beautifully with Mediterranean recipes, enhancing the overall dining experience. Consider a light white wine, such as Sauvignon Blanc, for an elegant touch.
Storage & Reheating
Store leftover Chilean sea bass in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a skillet over low heat, adding a splash of water or lemon juice to keep it moist, and cover. Heat until warmed through, about 5 minutes. Avoid microwaving to prevent drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Chilean Sea Bass contains roughly 944 calories, with 30g protein, 214g carbohydrates, and 21g fat. It is an excellent source of dietary fiber (356% of the Daily Value), iron (222% of the Daily Value), and calcium (154% of the Daily Value). Note that it is relatively high in sodium, at 550mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen sea bass for this recipe?
Yes, frozen sea bass can be used, but ensure it is fully thawed before cooking. To thaw, place it in the refrigerator overnight or submerge it in cold water for quicker results. Adjust cooking times slightly, as frozen fillets may take a bit longer to cook through.
What can I substitute for olive oil?
If you prefer a different flavor or have dietary restrictions, you can substitute olive oil with avocado oil or grapeseed oil. These oils have a high smoke point and will provide a neutral taste while allowing the flavors of the dish to shine through.
How do I know when the fish is cooked?
The fish is properly cooked when it becomes opaque and flakes easily with a fork. It should reach an internal temperature of 145°F. If you're unsure, use a fork to test the thickest part of the fillet. If it separates easily, it’s ready to serve.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).