Easy Pan-Seared Chilean Sea Bass

Chilean Sea Bass is coveted by many chefs.  And I find the simpler you cook it, the better.  On its own it has a mild, rich and buttery flavor with a melt-in-your-mouth texture and large flake.  It has a high oil content so it remains moist after cooking.

In the picture below, I cooked a fillet and put in on top of some store-bought tabouleh I doctored up by adding sliced cucumbers and cherry tomatoes.  A meal I made in under 10 minutes!  But get creative!  You could put this atop grilled asparagus, braised kale, any salad, rice, grits, couscous, etc., making it the perfect healthy and delicious option for lunch or dinner.

Easy Pan-Seared Chilean Sea Bass

Serves 2 people


2 (6-ounce) Chilean Sea Bass fillets

salt and pepper

olive oil or canola oil


In a medium-large sauté pan over medium flame, heat the pan.  Add oil and when hot, place fillet skin side down and cook for 3-4 minutes, until skin is crisp and golden brown in color.

Carefully turn fillet over and cook other side for 3 more minutes.

Remove from heat and serve on top of your favorite veggies, rice or couscous.

*Note: You’ll see with my fillet in the picture, the skin was not on the top or bottom, but rather a thin piece on the side.  So for this, I first placed the fish skin side down until crispy-about 3 minutes in the hot pan.  Then gently turned it on the side for about 2 minutes.  Then finally the other side for about 2 minutes.  Don’t skip cooking the skin-when you cook it up crispy it’s absolutely delicious!

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