Pan-Seared Chilean Sea Bass (no gluten, soy, dairy, grains)
Updated: Sep 14, 2020
Chilean sea bass is by far my favorite fish... quite possibly my favorite food next to ice cream! It looks so simple and, when you take a bite, you're hit with this rich, buttery, flaky explosion of taste and texture... especially if it has a hot, crispy sear on the outside. mmmmmm! Give me perfectly seared Chilean sea bass and a cold glass of wine over lobster any day!
Because Chilean sea bass has a high fat content (GOOD fats), it is also really easy to cook. Those Omega-3 fatty acids aren't just good for your body. They also make the fish harder to overcook. Four minutes per side in a hot skillet, 4 minutes in the oven, a squeeze of lemon and you're done!
I like to cook my Chilean sea bass just like I do a filet mignon (adjusting the actual cook times, of course). First, I sear it on both sides in a pan with hot butter-substitute and garlic. Then, I simply put the pan in the oven for a few minutes to finish it off. Easy peasy!
Once your fish is down in the pan, do not move it until it is time to flip it! If you keep moving it and checking it, you won't get the golden, crispy sear. Plus, sea bass is a delicate, flaky fish. Handling it too much could cause it to break and ruin your presentation... we eat with our eyes, you know. ;)
Pan-Seared Chilean Sea Bass with Asparagus (no gluten, soy, dairy, grains)
2 pounds skinless Chilean sea bass fillets (about 1 1/2" thick)
1 clove garlic, peeled.
3 T unsalted butter or (non-dairy butter). I like Earth Balance because it is dairy-free and soy-free, with a similar taste and texture to butter.
Salt and pepper to taste.
Fresh lemon juice to taste (about 1T)
Preheat your oven to 425 degrees.
Heat an oven-proof skillet on high. Add the 'butter' and garlic clove.
Pat the fish dry on both sides. Season with salt and a little pepper.
Place the fish gently into the pan away from you to prevent splattering yourself with hot 'butter'.
Sear the fillets 3-4 minutes per side taking care not to move them until it is time to flip. (You do not want to risk breaking your fillets in half by over-handling them). Baste occasionally with the hot garlic 'butter'.
Remove the garlic clove and place the pan in the 425 degree oven for 4 minutes until just cooked through.
Plate the fish and drizzle with the pan 'butter' and fresh lemon juice. I like to serve this fish is a simple side of steamed asparagus or sweet potato hash.
Enjoy immediately. :)
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I always buy my Chilean sea bass from WildForkFoods because the quality is always awesome! If you live in Florida, I highly you MUST check them out for amazing food and free next day delivery.
Keywords: gluten-free salmon, baked salmon, seafood, seafood dinner, asparagus, salmon and asparagus