Mediterranean Sea Bass Recipe
This Mediterranean Sea Bass is light, buttery, and filled with bright Mediterranean flavors from fresh herbs, lemon, garlic, and tender flaky fish. Elegant enough for entertaining yet simple enough for a weeknight dinner, this sea bass recipe feels fresh, flavorful, and restaurant-quality right at home.
Servings: 2
Calories: 85kcal
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!
Notes
- Pat the Chilean sea bass dry before seasoning to help achieve a better sear and even cooking.
- Chilean sea bass is naturally rich and buttery, so avoid overcooking it to maintain its tender, flaky texture.
- Fresh lemon juice, garlic, and herbs help brighten the richness of the fish and enhance the Mediterranean flavors.
- If using frozen sea bass, fully thaw and pat dry before cooking to remove excess moisture.
- A meat thermometer can help ensure perfect doneness. Fish is typically done when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork.
- This recipe pairs beautifully with roasted vegetables, rice pilaf, couscous, or a fresh Mediterranean salad.
- Kalamata olives, cherry tomatoes, capers, or feta cheese can be added for additional Mediterranean flavor and texture.
- For extra richness, finish the dish with a drizzle of olive oil or a small pat of butter before serving.
- Leftovers can be stored in an airtight container in the refrigerator for up to 2 days and reheated gently to avoid drying out the fish.
Nutrition
Calories: 85kcal | Carbohydrates: 9g | Protein: 2g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 1349mg | Potassium: 213mg | Fiber: 2g | Sugar: 3g | Vitamin A: 288IU | Vitamin C: 17mg | Calcium: 40mg | Iron: 1mg