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This Chilean sea bass recipe might sound fancy, but trust me-it's one of the most forgiving fish you can put in a skillet. A quick, sizzling sear locks in its natural richness, five hands-off minutes in the oven finish the thick center, and a bright lemon-caper butter brings the whole dish to life. You'll have a restaurant-quality dinner on the table before the kids finish setting it.
Why You’ll Love This Chilean Sea Bass Recipe
Pulling off seafood at home shouldn't feel risky, and this recipe proves it. Patagonian toothfish (the fish behind the restaurant name "Chilean sea bass") is loaded with healthy fats, which means the flesh stays moist even if you're still building confidence with the stove. The simple sear-then-bake method gives you buttery, flaky fillets every single time-no special gadgets required.
I also love that we're using pantry staples. A knob of butter, a squeeze of lemon, and a tablespoon of briny capers create a pan sauce that tastes far more complex than the two minutes it actually takes. Pair a fillet with my Creamy Instant Pot Risotto with Peas or scoop it over Mashed Potatoes for a company-worthy meal that's still weeknight-doable.
Ingredients You’ll Need
No measurements here, just an overview of the simple ingredients that pull this dish together-check the recipe card below for exact amounts.
- Chilean sea bass fillets - Naturally buttery and packed with omega-3s. Look for MSC-certified labels. For more information, check the Seafood Watch Guide to confirm your fish is responsibly caught.
- Avocado oil - High smoke point keeps the sear clean and prevents bitter burn.
- Ghee or butter - Builds that silky pan sauce; vegan butter works, too.
- Fresh lemon juice - Lifts the richness and brightens every bite.
- Capers - Little pops of salty, briny flavor that make the fish sing.
- Dry white wine (optional) - Adds depth and acidity to the sauce.
- Fresh parsley or oregano - A quick sprinkle for color and herbal warmth.
- Sea salt & black pepper - Simple seasoning makes the ingredients shine.
Fish-Buying Tip: Frozen fillets are perfectly fine-just thaw overnight in the fridge and blot dry before cooking.
How to Cook Chilean Sea Bass
This Chilean sea bass recipe is quite simple- only a few steps to buttery, flaky fish!
Pat dry, season, and sear the fish skin-side down in a hot skillet. Flip, sear briefly, then finish in the oven for perfectly flaky, golden sea bass in under 15 minutes.
Step-By-Step Instructions
Step 1: Pat the fillets completely dry.
Step 2: Brush with oil and season with salt and pepper.
Step 3: Heat a cast-iron skillet over medium-high for 3 minutes. Add avocado oil and place fillets skin-side down. Sear 5 minutes without moving.
Step 4: Flip the fillets, transfer the skillet to a 425 °F oven, and bake 5 minutes or until the thickest part hits 135-140 °F.
Step 5: While the fish finishes, melt ghee in a small saucepan. Stir in lemon juice, capers, and a splash of white wine. Simmer 1 minute.
Step 6: Plate the fish, spoon lemon-caper butter over the top, and finish with chopped parsley.
Mary's Tips
- Preheat the pan. A 3-minute dry heat ensures a gorgeous crust without sticking.
- Use a fish spatula. Its thin edge slips cleanly under delicate skin.
- Keep smoke down. If you cook on a powerful gas range, start at medium heat and bump it up once the oil's shimmering.
- Make it dairy-free. Vegan butter or olive oil swaps in 1:1 for ghee.
Alternative Cooking Methods
| Method | Temp & Time | Good to Know |
|---|---|---|
| Air Fryer | 400 °F, 8-10 min, flip halfway | Lightly oil the basket; no skillet needed. |
| Oven-Roasted | 400 °F, ~15 min | Place on a parchment-lined sheet; baste with melted ghee halfway through. |
| Grill | Oiled grates, 2-3 min per side | A fish basket helps keep the fillets intact. |
Serving Ideas
- Spoon extra sauce over Instant Pot Risotto with Peas for a creamy, kid-friendly side.
- Keep it low-carb with Garlic Cauliflower Mash (see recipe card!) and a quick sauté of baby spinach or Sautéed Delicata Squash.
- A chilled Sauvignon Blanc or unoaked Chardonnay is my go-to wine pairing.
Storage & Reheating
- Fridge: Store leftover fillets in an airtight container up to 4 days. Reheat gently in a skillet over medium heat.
- Freezer: Freeze cooked fish up to 3 months. Thaw overnight, then re-crisp the skin in a hot pan before serving.
Recipe FAQs
When you choose MSC-certified Patagonian toothfish, yes. The fishery is closely monitored and currently rated healthy.
The flesh should flake easily with a fork, and an instant-read thermometer should read 135-140 °F in the thickest part.
Sablefish (black cod), halibut, or thick cod loins work beautifully-keep the timing the same.
Absolutely. Mix the butter, lemon, and capers up to a day in advance. Warm gently while the fish is in the oven.
I can't wait for you to taste how simple restaurant-quality seafood can be. If you make this Chilean sea bass, leave a comment and a star rating below-your feedback helps other home cooks succeed.
More Delicious Seafood Recipes
The Best Blackened Mahi Mahi (Stovetop or Air Fryer)
15-Minute Air Fryer Halibut
Maple Dijon Pistachio Crusted Salmon with Spring Veggies
Easy Air Fryer Frozen Salmon (No Thaw Method!)
20-Minute Chilean Sea Bass Recipe with Lemon-Caper Butter
Video
Ingredients
- 2 6 oz Chilean sea bass fillets, thawed if previously frozen
- 2 tbsp avocado oil
- salt & pepper, to taste
- 2 tbsp ghee, vegan butter, or regular butter
- Juice from ½ lemon
- 2 tbsp capers
Optional Creamy Garlic Cauliflower Mash
- 32 oz frozen cauliflower, or fresh florets
- ¼ cup chicken broth
- ¼ cup Ghee or vegan butter
- ¼ cup full fat coconut cream, just the thick part from a can of coconut milk. Or use a can of coconut cream.
- 1 tsp sea salt, more to taste
- 1 tsp garlic powder
- ½ tsp black pepper
Instructions
- Pat your sea bass fillets dry and coat on both sides with 1 tbsp avocado oil. Sprinkle the fillets with salt and pepper.
- Preheat your oven to 425. Heat the remaining 1 tbsp avocado oil in a cast iron (or other oven-safe skillet) over medium high heat. When the pan is nice and hot, add the fillets skin side down (if they have skin). Let them cook, untouched, for 5 mins. Flip and cook for an additional 5 minutes.
- Transfer the skillet to the oven and cook for an additional 5 minutes. The fish should flake easily with a fork at this point.
- While the fish is cooking, make the cauliflower mash. Bring a large pot of water to a boil and add the frozen cauliflower. Cook it for 10-15 minutes until you can easily pierce the florets with a fork. Drain the cauliflower really well and return it to the pot. Add in the chicken broth, coconut milk, ghee (or vegan butter), garlic powder, and salt. Use an immersion blender (or regular blender or food processor) to blend up the cauliflower until very thick and creamy.
- Melt the ghee (or vegan butter) for the lemon butter sauce the microwave or in a sauce pan on the stove. Stir in the lemon juice and capers. Serve the fish over some cauliflower mash and spoon some of the lemon butter caper sauce over top. Enjoy!
Notes
Nutrition
All nutrition facts are an estimate and automatically calculated. While I fact check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.
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This post was originally posted on March 6, 2021 and updated with new copy and photos on June 26, 2022.
The recipe instructions says to cook 5 minutes, flip and bake for 5 minutes. Then the actual receipt says to cook 5 minutes, flip and cook 5 minutes, then bake for another 5 minutes. Not sure if the total receipt time is 10 minutes or 15 minutes. Might want to fix whichever one is wrong. Thanks!
Super easy and delicious! Had a dinner party last night with people who are eating low carb diets and it turned out perfect! I even had to leave it in the over warmer for about an hour and it still was delicious. My husband isnt a seafood lover said it was really good which is a huge compliment. I’ll definitely use this recipe in the futue howerver I may use regular cream in the cauliflower mash because I didn’t love the sweetness from the Cocunut milk but other than that it was great. Oh and one more thing, I loved the butter and capers sauce. I also added much more spices than called for to everything so I didnt follow the exact measurments to everything because that’s how I cook.. Great recipe for me to use as a guide.
This was so easy, was cooked perfectly, and received 5 stars from both me and my teenager! Delicious! Thank you for sharing!
Very good!