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Pan-Seared Chilean Sea Bass

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Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Yield 4 servings
Category Fish and seafood
Cuisine American


A foolproof recipe for pan-seared Chilean Sea Bass. Serve with a side of veggies for a quick and elegant dinner.


  • 2 teaspoons avocado oil
  • 4 (5- to 6-ounce) skin-on Chilean Sea Bass fillets, 1 inch thick
  • Morton kosher salt and black pepper


  • 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.


Serving: 1(5-ounce) filletCalories: 245kcalProtein: 16gFat: 19gSaturated Fat: 4gCholesterol: 63mgSodium: 75mg
Keywords Chilean Sea Bass
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