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+ servings

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.
4.6 from 74 ratings

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
  • 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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