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+ servings

Pan Seared Chilean Sea Bass with Lemon Caper Butter

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 17 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!

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

Calories: 715kcal, Carbohydrates: 27g, Protein: 11g, Fat: 68g, Saturated Fat: 37g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 24g, Cholesterol: 116mg, Sodium: 2019mg, Potassium: 1492mg, Fiber: 11g, Sugar: 10g, Vitamin A: 36IU, Vitamin C: 222mg, Calcium: 119mg, Iron: 3mg