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Pan Seared Sea bass recipe by Authentic Food Quest

Pan Seared Sea Bass Recipe

Pan seared sea bass with Chilean pebre sauce. In under 30 minutes you’ll enjoy a deliciously healthy and sustainable taste of Chile.
4.86 from 7 votes
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Course: Recipes
Cuisine: Chilean
Prep Time: 12 minutes
Cook Time: 5 minutes
Total Time: 17 minutes
Servings: 2
Calories: 873kcal
Author: Authentic Food Quest

Equipment

Ingredients 

Instructions

  • Lightly coat the base of a non-stick frying pan with ghee or avocado oil 
  • Place the pan over a medium-high heat
  • Once the pan is hot, place salted fish fillets on the pan
  • Cook for 4-6 minutes until the fish turns nicely golden brown
  • Turn the fillets over and cook the other side for 4 - 6 minutes.
  • The fish is cooked when the flesh turns opaque.

Notes

For a sauce to go with the bass, we recommend the easy to make Chilean Pebre sauce. This sauce takes about 15 minutes to make and is best enjoyed fresh. Pair the sea bass and sauce for a light and tasty dish.

Nutrition

Serving: 1 | Calories: 873kcal | Protein: 160g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Cholesterol: 720mg | Sodium: 621mg | Potassium: 2304mg | Vitamin A: 810IU | Calcium: 135mg | Iron: 8mg
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