This dish was inspired by my travels along the Mediterranean coast, where fresh seafood, ripe tomatoes, briny olives, and simple, vibrant flavors take center stage. After visiting the Mediterranean, I found myself wanting to bring those sun-soaked flavors back into my own kitchen to relive the experience through food. After testing different Mediterranean-style combinations, I crafted this version featuring a sauté of shallots, garlic, cherry tomatoes, olives, roasted peppers, capers, white wine, and broth. It quickly became a go-to in my kitchen. Whether you’re following a Mediterranean diet or just looking for a quick yet elegant dinner under 30 minutes, this Mediterranean Chilean Sea Bass recipe has been tested, refined, and trusted by readers who love big flavor with minimal effort.
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Do not cook with cold filets. The recipe below is a quick pan searing dish. When you’re dealing with hot oil and if you want your filets to cook evenly, give them some time to come up to room temperature right before cooking.
Why You’ll Love This Mediterranean Sea Bass
- It feels gourmet, but it’s easy to make – Despite its elegant appearance, this dish comes together in under 30 minutes, making it perfect for both weeknight dinners and special occasions.
- It’s healthy and satisfying – With lean protein, heart-healthy olive oil, and a vegetable-packed topping, this dish fits right into a clean eating or low-calorie lifestyle without sacrificing taste.
- It’s inspired by real Mediterranean cooking – This recipe was inspired by my travels along the Mediterranean coast, where I fell in love with the simplicity and vibrancy of regional dishes made with fresh, simple ingredients.
What Does Sea Bass Taste Like?
Chilean sea bass is a beautiful fish to cook with! It has a mild, buttery flavor with a subtle sweetness and a melt-in-your-mouth texture. Its flesh is rich, moist, and flaky, making it a favorite for both home cooks and restaurant chefs. This is a great fish to cook for people who are weary of a “seafood taste” to their food. The texture of Chilean Sea Bass reminds me of Cod. So if you’re unable to find Chilean Sea Bass, this dish would substitute well with Cod. This fish also absorbs flavors very well, and can handle the hardiness of the ingredients in this recipe.
Ingredients for Mediterranean Sea Bass Recipe:
- 2 Filets of Chilean Sea Bass
- 2 Medium Shallots sliced
- 2 Garlic Cloves minced
- 1/3 cup Cherry Tomatoes sliced
- 1/4 cup Black Olives pitted and sliced
- 1/4 cup Roasted Red Peppers chopped
- 1/2 Lemon
- 1 tbsp Capers
- 1/4 cup Dry White Wine
- 1/3 cup Chicken Broth
- Light Olive Oil
- Salt & Pepper to taste
How to Cook Chilean Sea Bass
- Sauté the Aromatics – Heat 1 tbsp of light olive oil in a nonstick skillet over medium-high heat. Once the oil is hot, add sliced shallots and sauté until fragrant and slightly translucent. Add minced garlic to the pan and cook for about 1 minute, stirring frequently to avoid burning.
- Deglaze and Build the Sauce – When the shallots begin to caramelize, deglaze you pan by pouring in 1/4 cup of dry white wine. Allow the mixture to simmer on low-medium heat until the alcohol cooks off. Stir in 1/3 cup of chicken broth, and allow it to come to a gentle simmer.
- Add the Mediterranean Flavors – To build flavor with fresh ingredients, add the following to the pan: sliced olives, chopped roasted red peppers, capers, halved cherry or grape tomatoes. Cover the pan with a lid and let everything simmer on low for 10–15 minutes. This allows the flavors to meld while you cook the fish. Think of this as your “Mediterranean salsa”.
- Cook the Chilean Sea Bass – While the vegetables to build Mediterranean flavors are simmering, season both sides of your room-temperature Chilean Sea Bass filets with salt and pepper. Next, heat a separate nonstick or stainless steel pan with a bit of light olive oil over medium heat. Place the filets in the pan skin side down first, if applicable. Sauté the fish until it’s nearly cooked through, then gently flip to cook the other side. Cook until the fish reaches an internal temperature of 135–145°F (57–63°C) for perfect doneness.
- Garnish and Serve – Once the fish is done, remove it from the pan and plate it. Uncover the Mediterranean salsa and squeeze in the juice of half a lemon. Stir, taste, and adjust seasoning with salt and pepper, if needed. Spoon the warm, vibrant vegetable mixture over the sea bass and serve immediately. Enjoy!
What to Serve with Pan Seared Sea Bass
Since this Mediterranean Chilean Sea Bass is light, vibrant, and flavor-packed, it pairs beautifully with sides that complement its freshness without overpowering it:
How to Store Mediterranean Sea Bass
If you have leftovers, store them in an airtight container in the refrigerator for up to 2–3 days. To maintain the best texture and flavor, reheat the fish gently in a skillet over low heat or in the oven at 300°F (150°C) until warmed through. You can also reheat this fish in the air fryer for a few minutes. Avoid microwaving, as it can dry out the fish and affect the delicate texture.
The Mediterranean salsa for this recipe should be stored separately. I recommend reheating this on the stove as well for a few minutes before spooning it over the fish when serving.
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The Recipe
Mediterranean Chilean Sea Bass Recipe
Ingredients
- 2 Filets of Chilean Sea Bass
- 2 Medium Shallots sliced
- 2 Garlic Cloves minced
- 1/3 cup Cherry Tomatoes sliced
- 1/4 cup Black Olives pitted and sliced
- 1/4 cup Roasted Red Peppers chopped
- 1/2 Lemon
- 1 tbsp Capers
- 1/4 cup Dry White Wine
- 1/3 cup Chicken Broth
- Light Olive Oil
- Salt & Pepper to taste
Instructions
- Take a nonstick pan over medium high heat and bring up to temperature with 1 tbsp of light olive oil. Once the oil is hot, add and sauté shallots until they are fragrant and slightly translucent. To the pan, add mined garlic and continue to sauté for about 1 minute.
- By now, some sugars from the shallots will begin to stick to the pan. Deglaze the pan by adding around 1/4 cup of dry white wine. Allow ingredients to cook together until the alcohol cooks off. Afterwards, add 1/3 cup of chicken broth. Allow these to come to a simmer.
- Once ingredients begin to simmer, lower heat and add sliced olives, chopped roasted red peppers, capers, and tomatoes. Cover pan with a lid and allow veggies to simmer on low for 10-15 minutes. Now is the perfect time to start on your fish.
- Season both sides of room temperature Chilean Sea Bass with salt and pepper to taste. In a separate non-stick pan, heat up light olive oil and place Sea Bass filets inside of pan. If your filets have skin, be sure to place the filets skin side down first. Continue to watch fish to ensure it does not overcook. Once your fish is almost done, flip to the opposite side to allow it to finish cooking. I recommend sautéing your fish until it reaches an internal temperature between 135 – 145 degrees Fahrenheit (57 – 63 degrees Celsius).
- Once fish is done sautéing, remove from pan and plate. The "Mediterranean Salsa" simmering in the other pan should be almost done as well. Remove lid, squeeze in the juice of 1/2 lemon. stir, and taste your salsa. If it needs salt and pepper, this is the time to add it to complete your dish. Once your vegetable toppings are done, take a spoon and drizzle this on top of your Sea Bass. Serve hot and enjoy!
Nutrition
My Favorite Tools From This Recipe:
I would highly recommend cooking this Chilean Sea Bass in a non-stick pan or stainless steel pan. Non-stick pans that are not worn are great for this recipe since it allows you to easily flip the skin or flesh of the fish without it sticking to the bottom of the pan during the cooking process.
Oh my goodness this looks delicious. Would love to make this for my hubby.
Mediterranean Chilean Sea Bass recipe looks sooo yummmyyy. I would love to try on this weekend. Thank you for sharing.
This is a perfect dish to prepare for our family dinner. It looks really delicious and look so easy to cook. YUM!
Oh, wow. That looks absolutely delicious. I love sea bass. It’s such a tasty, flaky fish.
I love bass. Thanks for sharing the recipe
I love fish and am always looking for new recipes. This one looks like a keeper!
Yyyaaayyyyy! I live for anything fish! I must try this or even put together with cod, altogether! Thank you for sharing.
This was a simply wonderful dish. Delicious! The sauce is subtly complex and complementary of the fish rather than overpowering. Thank you for sharing it with us!
The flavors and textures are perfect, and it really was done in just about 30 minutes. This is a new favorite!