Chilean sea bass is a firm and buttery fish that is seared to perfection using the method in this recipe. With a golden brown crust (or skin if purchased with the skin-on) on the outside and a moist and flaky inside, this simple dish is sure to impress anyone you prepare it for.
For maximum flavor and WOW factor, we like to serve the fish on a bed of sautéed fennel bulb with chopped fennel frond over top. The fennel adds an herbaceous and complex flavor that allows you to skip the acidic lemon you’d find in other recipes. What’s even better is that fennel may naturally aid in digestion and limit the symptoms of GERD!
📋 Recipe
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 2 servings
Ingredients
- 1 small bulb fennel, with fronds
- 2 tablespoons water
- 1 tablespoon olive oil, divided
- Salt
- 2 sea bass fillets, with or without skin
- 1/2 tablespoon plant-based butter (optional)
Instructions
- Cut fennel bulb ends, remove outer layer, slice bulb thinly, and finely chop some fronds
- Heat water and 1/2 tablespoon olive oil in nonstick skillet over medium heat
- Sauté fennel until crisp-tender, water evaporates, and fennel lightly browns
- Remove fennel from skillet and set aside
- Raise heat to medium-high, add remaining olive oil
- Season sea bass with salt on both sides
- Cook fish skin-side down for 3 minutes until browned and releases easily
- Reduce heat to medium, flip fish, cook 2 more minutes
- Reduce heat to low, sprinkle with fennel fronds, add butter
- Cook 1 minute, basting fish with butter
- Serve fish over sautéed fennel
Notes
- Fennel aids digestion and may limit GERD symptoms
- Can substitute cod loins or other white fish for sea bass
- Fresh tarragon, thyme, or rosemary can replace fennel fronds
- Use heavy nonstick pan for best results
Storage
Best served immediately
