Pan Seared Chilean Sea Bass with Lemon Caper Butter

This Pan Seared Chilean Sea Bass with Lemon Caper Butter is a delicious 20-minute meal! It seems fancy but couldn’t be easier to make. Perfect for date night! Whole30, Paleo, Keto, and Gluten Free.

I made a very similar sea bass for date night a couple of months ago, and I seriously haven’t been able to stop thinking about how delicious it was! The brininess from the capers and richness from the butter are the perfect compliment to this mild, flaky fish. This is a great meal to make for a special occasion or date night in! Sea bass can be on the expensive side, so we only have it every once in a while. I served it over a creamy garlic cauliflower mash and it was just SO GOOD! I can’t wait for you to try it.

What You Need to Make This Pan Seared Chilean Sea Bass with Lemon Caper Butter

For the Creamy Garlic Cauliflower Mash:

• 32 oz frozen cauliflower or 1 large head cauliflower. I like to get the family size pack from Wegman’s.
• Chicken broth
• Ghee or vegan butter
• Coconut cream (just the thick part from a can of coconut milk) – I love Thai Kitchen brand
• Garlic powder

You can also serve this fish over my easy Instant Pot Risotto with Peas, pasta, or mashed potatoes! This sauce is amazing on so many things.

How To Make Pan Seared Sea Bass with Lemon Caper Butter

• 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. It helps to use a metal spatula to prevent the bottom of the fish from sticking to the pan!

• 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, 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) in a sauce pan on the stove, or in the microwave. 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!

I used a 10.25 inch Lodge cast iron skillet to make this! Love this pan so much!

Other Healthy Seafood Recipes to Try:

Gluten Free Baked Feta Pasta with Shrimp

Maple Dijon Pistachio Crusted Salmon

Whole30 Coconut Lime Shrimp

If you try this recipe, be sure to tag me on Instagram @maryswholelife so I can see your creations!

Enjoy!

Mary

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Pan Seared Chilean Sea Bass with Lemon Caper Butter

Yield: 2 fillets

Prep Time: 5 mins

Cook Time: 15 mins

Total Time: 20 mins

This pan seared sea bass is a delicious, healthy, and easy meal! Perfect for date night in since it tastes fancy, but requires very little effort! Whole30, Paleo, Keto and Gluten Free.

4.95 from 18 votes

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Ingredients

• 2 6 oz Chilean Sea Bass fillets, thawed if previously frozen
• 2 tbsp avocado oil
• salt & pepper, to taste
• 1/4 cup ghee, vegan butter, or regular butter
• Juice from 1/2 lemon
• 1/4 cup capers

Creamy Garlic Cauliflower Mash

• 32 oz frozen cauliflower, or fresh florets
• 1/4 cup chicken broth
• 1/4 cup Ghee or vegan butter
• 1/4 cup full fat coconut cream, just the thick part from a can of coconut milk
• 1 tsp sea salt, more to taste
• 1 tsp garlic powder
• 1/2 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!

Video

Notes

If you decide to use olive oil instead of avocado oil, know that it may cause some smoke in your kitchen! Avocado oil is a better choice due to the high smoke point.

Nutrition

Serving: 1sea bass fillet with lemon caper butter, Calories: 331kcal, Carbohydrates: 2g, Protein: 1g, Fat: 37g, Saturated Fat: 16g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 16g, Cholesterol: 58mg, Sodium: 607mg, Potassium: 24mg, Fiber: 1g, Sugar: 1g, Vitamin A: 33IU, Vitamin C: 7mg, Calcium: 10mg, Iron: 1mg

Course: Dinner

Cuisine: American

Calories: 331

Author: Mary Smith {Mary's Whole Life}