
Yields:
4 serving(s)
Prep Time:
5 mins
Total Time:
30 mins
Cal/Serv:
334
Shrimp and salmon are staples in our kitchen, but sea bass doesn't make an appearance quite as much. It should, though! Because it's insanely delish. The white fish is most similar to cod and just as easy to prepare.
Is it healthy?
Like most fish, sea bass is a good choice for protein. It has tons of omega-3 fatty acids, vitamin D, and is high enough in protein to keep that metabolism up.
What does it taste like?
Sea bass is a very flavorful fishes, but not in a fishy way. It's high in oils, which not only helps it stay moist while cooking but also makes it taste almost buttery.
How do you know if it's cooked?
The fish should flake easily with a fork when it's done. What that really means is that when you scrape a fork along the fillet, you should meet very little resistance and the fish falls apart easily. You can also use a meat thermometer to check the internal temperature. Fish is properly cooked at 145°.
What sauce goes well with it?
Many sauces go well with sea bass. A simple mix of olive oil and lemon juice is really all it needs. We paired ours with an avocado pesto that brightens its flavor.
How do you cook it in the oven?
The oven is a quick and easy way to cook your fish. Season it with salt and pepper, drizzle with olive oil, and cook it at 425° for 15 to 20 minutes.
Can you steam or pan roast it?
Yes! The best way to steam sea bass is to leave it whole. Season with some ginger and garlic (or whatever your prefer) and place it in a steamer. Let cook for about 8 minutes for a perfectly flaky fish.
Pan roasting is good for individual fillets. Heat a pan over medium-high heat with olive oil and let it get pretty hot. Add your fish and cook on each side for 3 to 4 minutes. Easy!
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Ingredients
- 4
wild chilean sea bass fillets, about 2 lbs.
Kosher salt
Freshly ground black pepper
- 2 cups
baby spinach
- 1/2 cup
fresh parsley, chopped, plus more for garnish
- 1
clove garlic, smashed
- 1/4 cup
walnuts, chopped
- 2 tsp.
fresh lemon juice
Extra-virgin olive oil
- 1
avocado, pitted
- 1 lb.
asparagus, ends trimmed
- 2
lemons, cut in half
Flaky sea salt
Directions
- Step 1Season sea bass with kosher salt and pepper; set aside.
- Step 2In the bowl of a food processor, add spinach, parsley, garlic, walnuts, lemon juice, 1/4 cup olive oil, 1/2 teaspoon kosher salt and 1/4 teaspoon pepper. Pulse 2 to 3 times. Add avocado and pulse until the sauce is well blended but still maintaining some texture.
- Step 3Preheat a large cast-iron skillet over high heat. Heat 1 tablespoon olive oil until very hot and almost smoking. Sear sea bass on each side for 3 minutes. Transfer to a plate and let rest for a minute.
- Step 4Meanwhile, return cast-iron skillet to medium-high heat. Add 1 teaspoon olive oil, asparagus, and 1/2 teaspoon kosher salt. Sauté for 5 minutes, then transfer asparagus to a plate for serving. Place lemons cut side down in the skillet, turn heat to high, and sear for 1 minute.
- Step 5Serve sea bass on bed of asparagus and top with pesto and seared lemon. Garnish with parsley and sprinkle of sea salt.
Nutrition (per serving): 410 calories, 58 g protein, 10 g carbohydrates, 6 g fiber, 2 g sugar, 15 g fat, 2.5 g saturated fat, 230 mg sodium
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