This pan-seared Chilean sea bass recipe is an easy, elegant way to enjoy a mild, flaky white fish. A simple garlic-and-herb rice accompanies the fish, creating a balanced, comforting meal that comes together quickly for weeknight dinners or a relaxed weekend supper.
Chilean sea bass has a delicate flavor and tender, flaky texture that pairs well with bright, savory seasonings. Pan-searing is ideal: it forms a golden crust on the outside while keeping the inside moist and flaky.
To pan-sear, use a skillet with higher sides, heat a little oil or butter until shimmering, then add the fillets. Sear each side until golden and crisp, leaving the interior tender. This recipe combines that seared fish with a fragrant garlic and thyme rice for a complete dish.
The fish itself takes only about 20 minutes to cook; the rice takes roughly 30 minutes, though you can prepare the rice while the fish marinates to save time.
Why You’ll Love This Recipe
- Chilean sea bass cooks quickly, making it practical for busy evenings.
- High in protein and naturally gluten-free, it’s a healthy main course option.
- The garlic-and-herb rice adds warm, savory flavor and makes the meal satisfying.
- Serve with a simple vegetable side to complete the plate; the recipe works well with roasted, sautéed, or braised greens or root vegetables.
This method works with most white fish; feel free to substitute your favorite if you prefer.
Ingredients You Need
- Garlic cloves – adds savory depth to both the fish and rice.
- Extra virgin olive oil – helps prevent sticking and promotes even cooking.
- Lemon juice – brightens the fish with a fresh, acidic note.
- Old Bay seasoning – a classic seafood blend; substitute with a mix of celery salt, paprika and a pinch of red pepper flakes or use a Cajun-style seasoning if desired.
- Salt & pepper – to taste, to enhance the flavors.
- Chilean sea bass – buy about a 1.5-pound fillet and cut it into 4–5 portions, or substitute another firm white fish.
- Butter – for richness and a golden sear; a vegan butter works as an alternative.
For the rice:
- Olive oil – helps toast the rice and prevents sticking.
- Garlic cloves – for aroma and flavor.
- Long-grain white rice – absorbs flavors well; basmati or jasmine can be used with adjusted cooking times.
- Chicken or vegetable broth – adds savory depth; use vegetable broth to keep it vegetarian-friendly.
- Fresh thyme – pairs beautifully with garlic and lemon.
- Salt – to season the rice to taste.
How to Cook Chilean Sea Bass
- Mix the marinade: In a small bowl combine minced garlic, olive oil, lemon juice, Old Bay, salt, and pepper.
- Marinate the fish: Pat fillets dry, rub the marinade over both sides, cover and refrigerate for 30 minutes. You can cook immediately if short on time, but marinating improves flavor.
- Make the garlic-and-herb rice: Heat oil in a medium pot over medium heat. Add garlic and sauté until fragrant, then add the rice and toast briefly until it starts to take on a little color. Stir in the broth, thyme, and salt. Bring to a boil, reduce to a low simmer, cover and cook undisturbed for 20 minutes. Turn off the heat and let sit, covered, for 10 minutes before fluffing with a fork.
- Pan-sear the sea bass: Let the marinated fish rest at room temperature for 10 minutes. Heat butter in a large skillet over medium (or medium-high) heat until melted and hot. Add the fillets and sear 3–4 minutes per side, starting skin-side down if the skin is on, until a golden crust forms and the fish is cooked through but still moist.
- Serve: Plate the fish over a bed of garlic-and-herb rice and garnish with lemon wedges and fresh thyme or parsley.
Ensure the pan and fat are hot before adding the fish and avoid flipping too early—wait until a crust has formed to prevent the fillet from breaking apart.
Expert Tips
- Pat the fish dry so the marinade adheres and the surface sears properly.
- Marinate in a sealed bag or covered bowl to avoid spills and ensure even flavor distribution.
- Scale the recipe easily: This serves four but doubles or triples well for larger gatherings.
- Bring the fish to room temperature for 10 minutes before cooking to promote even doneness.
- Don’t flip too soon: Wait for a golden crust before turning; increase heat slightly if the crust isn’t forming.
Variations
- Use different rice: Basmati or jasmine are excellent alternatives—adjust liquid and cooking time to the package directions.
- Switch the seasoning: Try Cajun, Creole, or jerk seasoning instead of Old Bay for a bolder profile.
- Add shallot: Finely diced shallot in the marinade adds a subtle sweet onion flavor.
- Substitute other fish: Cod, halibut, swordfish, or salmon can be used—adjust cooking time for thickness and type.
- Serve with vegetables: Roasted or sautéed greens, asparagus, or mashed potatoes pair nicely instead of rice.
- Try a different rice: Turmeric coconut rice is a fragrant alternative to the garlic-and-herb rice.
FAQs
No. With pan-searing it’s straightforward: a hot pan and a short cook time produce tender, flaky fish.
Yes. Overcooking makes the texture dry and tough. Aim for a golden crust and remove the fish as soon as it flakes easily and is opaque through the center.
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Pan Seared Chilean Sea Bass
Ingredients
For the fish:
- 3 cloves garlic, finely minced
- 1 tablespoon extra virgin olive oil
- 1 lemon, juiced
- 1 teaspoon Old Bay seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 (1.5 pound) Chilean sea bass fillet, cut into 4-5 small fillets
- 1 tablespoon unsalted butter
For the rice:
- 1 teaspoon extra virgin olive oil
- 3 cloves garlic, finely minced
- 1 cup long grain white rice
- 2 cups chicken broth, or vegetable broth
- 1 tablespoon fresh thyme, freshly chopped
- 1/2 teaspoon salt
Instructions
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Combine garlic, olive oil, lemon juice, Old Bay, salt, and pepper in a small bowl.
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Rub the marinade over both sides of the fillets, cover and refrigerate for 30 minutes.
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While the fish marinates, heat the olive oil in a medium pot over medium heat to begin the rice.
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Add garlic and sauté 30 seconds until fragrant.
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Stir in the rice and cook until it starts to brown, about 5 minutes. Add broth, thyme, and salt, bring to a boil, then reduce heat to low and cover.
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Cook rice 20 minutes without lifting the lid, then turn off the heat and let sit, covered, for 10 minutes before fluffing.
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Heat butter in a large skillet over medium heat until melted, then add the fillets.
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Sear the fish 3–4 minutes per side until a golden crust forms and the fish is cooked through.
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Serve immediately over the rice with lemon wedges and fresh thyme or parsley if desired.
Notes
Storing: Leftover fish keeps in an airtight container in the refrigerator for up to 3 days; let cool before storing. Rice can be refrigerated up to one week.
Freezing: Freeze cooled fish or rice in airtight containers or freezer bags for up to three months. Thaw overnight in the refrigerator before reheating.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Additional Info
More Seafood Recipes
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