Chilean Sea Bass

No ratings yet
Print Pin
Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 2 servings
Calories: 277kcal

Ingredients

  • 6 oz Chilean Sea Bass 3 to 4oz portions
  • 2 tsp Extra-virgin olive oil
  • Fresh oregano garnish
  • 2 slices Crusty bread toasted

Sauce

  • 2 tbsp Butter
  • 2 cloves Garlic slivered
  • 1 tbsp Shallot minced
  • 1/4 cup Chicken broth
  • 2 tbsp Roasted red peppers
US Customary - Metric

Instructions

  • Season the sea bass on both sides with salt and pepper.
  • Preheat the oven to 350 degrees.
  • For the sauce: Melt the butter in a nonstick pan on medium heat. Sauté the garlic and shallot until golden brown. Stir in the broth and red peppers. Remove from the heat and add the sauce to a blender or food processor. Pulse until smooth. Season with salt and pepper to taste. Set aside.
  • Heat a nonstick pan on medium high heat. Once hot, add the oil. Sear the sea bass on both sides to nicely golden brown. Place the pan in the oven and cook the fish to an internal temperature of 140 degrees using a thermometer. Then set aside to rest for 2 minutes.
  • Spoon the sauce over the fish. Garnish with oregano. Serve with bread.

Nutrition

Calories: 277kcal | Carbohydrates: 6g | Protein: 15g | Fat: 22g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 65mg | Sodium: 338mg | Potassium: 297mg | Fiber: 1g | Sugar: 3g | Vitamin A: 463IU | Vitamin C: 8mg | Calcium: 18mg | Iron: 1mg

Chilean Sea Bass

No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2 servings
Calories 277 kcal

Ingredients
 
 

  • 6 oz Chilean Sea Bass 3 to 4oz portions
  • 2 tsp Extra-virgin olive oil
  • Fresh oregano garnish
  • 2 slices Crusty bread toasted

Sauce

  • 2 tbsp Butter
  • 2 cloves Garlic slivered
  • 1 tbsp Shallot minced
  • 1/4 cup Chicken broth
  • 2 tbsp Roasted red peppers

Instructions
 

  • Season the sea bass on both sides with salt and pepper.
  • Preheat the oven to 350 degrees.
  • For the sauce: Melt the butter in a nonstick pan on medium heat. Sauté the garlic and shallot until golden brown. Stir in the broth and red peppers. Remove from the heat and add the sauce to a blender or food processor. Pulse until smooth. Season with salt and pepper to taste. Set aside.
  • Heat a nonstick pan on medium high heat. Once hot, add the oil. Sear the sea bass on both sides to nicely golden brown. Place the pan in the oven and cook the fish to an internal temperature of 140 degrees using a thermometer. Then set aside to rest for 2 minutes.
  • Spoon the sauce over the fish. Garnish with oregano. Serve with bread.

Nutrition

Calories: 277kcalCarbohydrates: 6gProtein: 15gFat: 22gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 65mgSodium: 338mgPotassium: 297mgFiber: 1gSugar: 3gVitamin A: 463IUVitamin C: 8mgCalcium: 18mgIron: 1mg
Tried this recipe?Let us know how it was!