Pan-Seared Chilean Sea Bass
Description
A foolproof recipe for pan-seared Chilean Sea Bass. Serve with a side of veggies for a quick and elegant dinner.
Ingredients
- 2 teaspoons avocado oil
- 4 (5- to 6-ounce) skin-on Chilean Sea Bass fillets, 1 inch thick
- Morton kosher salt and black pepper
Instructions
- Pat fillets dry with paper towels. Heat 12-inch cast-iron skillet over medium for 3 minutes.
- Add oil and heat until shimmering. Place fillets, skin side down, in skillet. Immediately reduce heat to medium-low and, using a fish spatula, firmly press fillets to ensure even contact between skin and skillet.
- Continue to cook until skin is well browned and flesh is opaque except for top ½-inch, 4–6 minutes. (If oil starts to smoke reduce heat slightly so it's sizzling, but not smoking).
- Flip fillets and continue to cook until fish registers 135ºF (57ºC); 4–6 minutes more.
Nutrition
Serving: 1(5-ounce) filletCalories: 245kcalProtein: 16gFat: 19gSaturated Fat: 4gCholesterol: 63mgSodium: 75mg
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