Pan-Seared Sea Bass for a weeknight

If you're looking for a simple yet elegant seafood dinner, try this Pan Seared Sea Bass. This Chilean sea bass recipe is simple to make at home injust 30 minutes.

Whether you want to celebrate a special occasion at home or are looking for an simple fish recipe, this Pan-Seared Sea Bass recipe is a great one to try!

Chilean sea bass is a white, flaky fish that is found more commonly in the cold waters of the Pacific, Atlantic, and Indian Oceans. This Patagonian toothfish has a reputation for being a luxurious fish dish, often reserved for special occasions and served in upscale restaurants.

But don't let its fancy reputation hold you back from making this tasty dish at home! It's truly an simple fish recipe to make at home, and We use one of the easiest ways as the cooking method to make this fish.

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🌟 Why this recipe works

Although Chilean sea bass can be more expensive than other white fish due to its rich flavor and versatility in cooking, you still save a LOT of money by cooking it at home.

Have you ever ordered sea bass at a restaurant? The dishes usually cost between $20 and $45 per serving. We can usually find two large Chilean sea bass fillets at the local Costco for around $25. That's about $12.50 per serving.

Simple: We've included simple step-by-step photos below to help guide you as you cook this dish. It's a dish that We think is simple enough to cook if it's your first time cooking fish at home!
Simple ingredients: the marinade and relish contain everyday ingredients that are simple to find at your local grocery store.
Fast: You can make this in 30 minutes, with 15 minutes of marinade time and 15 minutes of cooking time.
Tasty: sea bass is such a rich, buttery fish and the marinade and relish add so much savory flavor.

🛒 Ingredient notes

Sea bass – You can find Chilean sea bass at most specialty grocery stores like Whole Foods Market or New Seasons Market (for those of you in Oregon), and chances are you can find it at your local grocery store. We buy mine from the local Costco.

If you can't find sea bass, there are many other great options for fish substitutions: cod, haddock, and sablefish are some alternatives.

Marinade – This is an Asian-inspired marinade with ginger, sesame oil, rice vinegar, soy sauce, sugar, white wine, and kosher salt.

Relish – finely dice red bell peppers and green bell peppers for a relish to top the fish.

✅ Step-by-step instructions

Full ingredient measurements and instructions are in the recipe card at the bottom of this post. But here's a visual step-by-step guide to help you along the way.

First, pat the fish dry with a paper towel.

Make the marinade: mix together soy sauce, white wine, sugar, sesame oil, ginger, rice vinegar,

2. Add the sea bass fillets to the marinade and marinate for 15 minutes, flipping the fish halfway through to help evenly distribute the marinade.

3. Heat the extra virgin olive oil (can sub avocado oil) in a large pan or skillet over medium-high heat.

4. Once heated, place fish skin side down on the hot pan and cook on one side for about 3-4 minutes. Flip the fish over and cook for another 3-4 minutes. We like to cook mine until it has a crispy skin.

5. Make sure you cook the fish until fully heated through and a meat thermometer shows an internal temperature of 140°F.

6. Transfer cooked fish to plates and set aside.

7. Turn the heat down a smidge to medium heat. If necessary, add a little more oil to the pan and use a wooden spoon to scrape up any browned bits at the bottom of the pan. Add the bell peppers and sauté simply until cooked through, about 2-3 minutes.

Top each fish with the bell pepper relish and serve immediately.

Feel free to sprinkle a few flakes of your favorite sea salt and some chopped fresh parsley or cilantro to finish the dish. Serve with a side of lemon slices.

👩🏻‍🍳 Recipe FAQs

Sea bass vs salmon

Sea bass and salmon are two quite different fish, but are often compared to one another because they are favored by chefs and seen frequently on restaurant menus. Sea bass is a thick, white, buttery fish, whereas salmon is a thick, pink, buttery fish.

Sea bass vs cod

These two fish are often interchangeable in recipes, but they do differ from one another. Both are a type of white fish, but sea bass tends to be richer, oilier, and more flavorful than cod. Cod is still a good choice as a substitute for sea bass when necessary.

What are the health benefits of sea bass?

Sea bass is a white fish high in protein, vitamin b12, selenium, and they do contain small amounts of omega 3 fatty acids

What's the best way to store fish leftovers?

Like most fish recipes, this pan seared sea bass is best enjoyed immediately or shortly after it is cooked. You can store leftovers in the refrigerator. Allow the fish to cool to room temperature, then store in an airtight container for up to three days. However, it is not recommended to attempt to freeze this dish after it has been cooked.

🍽 What to serve with sea bass

One of the many wonderful qualities of this seafood dish is that it can be served with so many different side dishes.

Try serving this sea bass with:

🍷 🥂 Chilean sea bass wine pairing

True to the old adage "what grows together goes together," Chilean sea bass pairs deliciously with Sauvignon Blanc from Chile.

🍳 Kitchen tools and equipment

Ready to make this recipe? Here are the kitchen tools and equipment you'll need:

Skillet – You'll need a large skillet (a cast iron skillet works too), saucepan (this is the one shown in these photos) or frying pan to pan sear this sea bass.
Spatula or tongs – use a fish spatula, which has a wider, flatter base than most spatulas and makes it easier for flipping fish. Or use tongs to flip the fish.
Meat Thermometer– A meat thermometer is the best way to confirm whether the fish is fully cooked or not.

More seafood recipes

Did you make this recipe? Don't forget to leave a 5-Star 🌟🌟🌟🌟🌟 rating in the recipe card, and if you truly loved it, please leave a comment further down on the page. Thank you!

Pan-Seared Sea Bass

By Marlynn Schotland Prep Time: 15 mins Cook Time: 15 mins Total Time: 30 mins Servings: 2 servings An elegant and simple dinner, this pan-seared sea bass is cooked with a soy-ginger garlic marinade with topped with a bell pepper relish. Perfect for date night in or a cozy dinner at home.

Ingredients

2 sea bass fillets

For the Marinade

2 Tablespoons soy sauce
2 Tablespoons dry white wine
1½ Tablespoons sesame oil
2 teaspoons sugar
1 Tablespoon minced or grated ginger
2 teaspoons rice vinegar
½ teaspoon kosher salt
2 Tablespoons olive oil

For the relish

½ cup finely diced red bell pepper
½ cup finely diced green bell pepper

Instructions

Pat the sea bass fillets with a paper towel to dry them. This helps create that tasty crispier outer coating.
To a medium shallow bowl or a large ziplock bag, add all of the marinade ingredients.
Add the sea bass fillets to the marinade and marinate for 15 minutes, flipping the fish halfway through to help evenly distribute the marinade.
Heat the oil in a large pan or skillet over medium-high heat.
Once heated, add the fish and cook on one side for about 3-4 minutes. Flip the fish over and cook for another 3-4 minutes, until fully heated through and an internal meat thermometer shows a temperature of 140°F.
Transfer fish to plates and set aside.
If necessary, add a little more oil to the pan and use a wooden spoon to scrape up any browned bits at the bottom of the pan. Add the bell peppers and sauté simply until cooked through, about 2-3 minutes.
Top each fish with the bell pepper relish and serve immediately.

Notes

Makes 2 servings. Substitutions: You can substitute coconut aminos for the soy sauce. If you can't find Chilean sea bass, you can substitute another thick white fish, such as cod, haddock, sable fish, or halibut. Storage: Allow the fish to cool then store in an airtight container in the refrigerator for up to 3 days.

Nutrition

Calories: 276 kcal, Carbohydrates: 10 g, Protein: 3 g, Fat: 25 g, Saturated Fat: 3 g, Polyunsaturated Fat: 6 g, Monounsaturated Fat: 14 g, Sodium: 1591 mg, Potassium: 208 mg, Fiber: 2 g, Sugar: 7 g, Vitamin A: 1304 IU, Vitamin C: 78 mg, Calcium: 13 mg, Iron: 1 mg

Nutrition information is automatically calculated, so should only be used as an approximation.