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!
Ingredients for Pan Seared Sea Bass
Fennel bulb with fronds- this delightful vegetable has a mild anise seed flavor that is earthy and unique
Water- we’ll be using just a bit to help tenderize the fennel as it cooks
Olive oil- bright and satisfying, olive oil is one of our favorite fats to cook with
Salt- the perfect flavor enhancer
Sea bass fillets- light and buttery, even people that don’t like fish like sea bass
Plant-based butter- makes a velvety finishing sauce that elevates the whole dish
How To Cook Pan Seared Sea Bass
We like to start by sautéing the fennel bulb in a bit of olive oil and a sprinkling of salt. You can cook the fish in a separate pan at the same time if you want the fennel piping hot at the table, but this method will save you on cleanup by using the same pan for the fennel and then the fish. A little water added to the pan with the fennel will ensure it cooks until tender without burning and with less added oil.
Once the fennel is crisp-tender and beginning to brown you can transfer it to two serving plates and cook the sea bass. Lightly season the fish with salt on both sides.
Heat a little more olive oil in the empty pan and place the fish, skin-side down (if your fish has skin), into it. Leave the fish to cook without moving it for 3 minutes, or until the fish has browned and easily releases from the pan.
Reduce the heat slightly to prevent the pan from getting too hot before the fish has cooked through, flip the fish, and continue cooking on the opposite side an additional 2 minutes.
Reduce the heat further, sprinkle chopped fennel fronds over the fish, and add butter to the pan. Let cook for 1 additional minute, using a spoon to drizzle the butter from the pan over the top of the fish.
Once the fish begins to flake around the edges, transfer to the serving plates, placing over top of the sautéed fennel bulb.
What Can I Substitute for Chilean Sea Bass?
Most fish fillets can be cooked using the method in this recipe. A different variety of bass is an obvious substitute, while cod loins are likely the least expensive and widely-available substitute.
What Can I Substitute for Fennel?
If you are looking for a simple pan-seared sea bass with your own side dishes, this recipe can be made without the fennel bulb. Finely chopped tarragon can be substituted for the fennel fronds for a similar flavor, however fresh thyme or rosemary also go great.
What is the Best Pan for Cooking Fish?
When cooking fish at home, we recommend a heavy pan with a nonstick surface. The weight of the pan will retain heat for better browning, while the nonstick surface will ensure the fish will not stick, allowing you to cook with less oil or butter.
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.
Cut the ends from the bulb of fennel and remove outer layer, discarding. Cut remainder of bulb in half and thinly slice. Finely chop some of the fronds to use later.
Heat the water and 1/2 of the olive oil in a nonstick skillet over medium heat. Add the sliced fennel bulb and sauté until crisp-tender, water has evaporated, and fennel is lightly browning. Season with salt to taste.
Remove fennel from skillet and set aside. Raise heat to medium-high and add the remaining olive oil to the skillet. Season sea bass with salt on both sides.
Once the oil is hot, add the sea bass to the skillet, skin-side down if your fillets have the skin on. Let cook without disturbing for 3 minutes, or until the fish has browned and easily releases from the pan.
Reduce heat to medium, flip fish, and cook an additional 2 minutes.
Reduce heat to low, sprinkle with a tablespoon of chopped fennel fronds, and add butter to the pan. Let cook for 1 additional minute, using a spoon to drizzle the butter from the pan over the top of the fish.
Serve the cooked fennel bulb topped with the seared sea bass.
Notes
Most fish fillets can be cooked using the method in this recipe. A different variety of bass is an obvious substitute, while cod loins are likely the least expensive and widely-available substitute.
If you are looking for a simple pan-seared sea bass with your own side dishes, this recipe can be made without the fennel bulb. Finely chopped tarragon can be substituted for the fennel fronds for a similar flavor, however fresh thyme or rosemary also go great.
When cooking fish at home, we recommend a heavy pan with a nonstick surface. The weight of the pan will retain heat for better browning, while the nonstick surface will ensure the fish will not stick, allowing you to cook with less oil or butter.
