Pan Seared Sea Bass Recipe
This Seared Chilean Sea Bass recipe with Potatoes & Herb Sauce is a beautiful, healthy restaurant-quality dish that can be made at home in 17 minutes.
Ingredients
For the Green Sauce:
- 2 celery stalks roughly chopped
- 2 cups packed fresh cilantro
- 1 leek dark green top only, roughly chopped
- Juice of 1/2 lemon
- ⅓ cup water
- Pinch of kosher salt
For the Potatoes, Fish & Assembly:
- 1 pound small fingerling potatoes
- 4 pieces Chilean sea bass 4 ounces each
- Kosher salt
- 2 tablespoons olive oil
- 1 leek white part only, thinly sliced
- ½ cup Greek yogurt
- Cilantro sprigs for garnish
Instructions
- Make the Green Sauce: Puree all ingredients in blender until smooth. Pour into a fine-mesh strainer set over a medium bowl. Let sit, stirring mixture in strainer occasionally so all juice drains into bowl; discard solids.
- Scrub potatoes clean and use fork to pierce each potato lightly in several places. Place potatoes in medium microwave-safe bowl. Cover bowl with paper towel and microwave on high 4 minutes or until tender (or boil potatoes on stovetop, if desired).
- Heat large skillet over medium-high heat until skillet is very hot. Pat fish dry with paper towel and season with salt. Pour oil in pan; place fish skin side-down in pan. Cook 4 minutes or until skin is very crisp. Turn and cook 2 minutes longer. Transfer fish to plate.
- Place leek whites in same skillet; cook 1 minute or until slightly softened.
- Divide yogurt, potatoes, fish and leek whites between 4 plates. Spoon green juice around fish and garnish with cilantro.
Notes
- Buy the freshest Chilean sea bass you can find. You’re looking for translucent, moist, odorless fillets.
- Make sure your pan is screaming hot before you add the fish. This helps create a beautiful, caramelized crust while keeping the interior tender.
- Allow the fish to rest for a few minutes after cooking to let the juices redistribute.
Calories: 374kcal, Carbohydrates: 27g, Protein: 19g, Fat: 21g, Saturated Fat: 4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 0.003g, Cholesterol: 51mg, Sodium: 87mg, Potassium: 640mg, Fiber: 4g, Sugar: 4g, Vitamin A: 1521IU, Vitamin C: 30mg, Calcium: 74mg, Iron: 2mg
This website provides estimated nutrition information as a courtesy only. You should calculate the nutritional information with the actual ingredients used in your recipe using your preferred nutrition calculator.
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