Chilean sea bass is white fish rich in the omega-3 unsaturated oils, with a unique large-flake texture, but the fish is quite mild in flavor. The oils also make it a little easier to cook, because it won't toughen up if it is a bit overcooked.
Chilean sea bass is a deep water fish also known as the less attractive name, toothfish, and it is caught in ocean waters around Antarctica. Most Chilean sea bass is managed responsibly, but there are still some areas where it is overfished. If unsure, ask the seller if they know whether or not the fish was legally caught.
This recipe includes a silky lemon and shallot buerre blanc sauce, which flavors the sea bass beautifully. Feel free to serve the fish plain if you like, or use another type of sauce. A simple lemon and butter sauce is another good option, or drizzle the fish with a Parmesan cream sauce.
- For the Fish:
- 4 Chilean sea bass fillets (about 6 ounces each)
- Kosher salt (to taste)
- Black pepper (to taste)
- Creole seasoning (or seasoned salt, to taste)
- For the Lemon Buerre Blanc:
- 1/4 cup dry white wine
- 1 1/2 tablespoons white wine vinegar
- 1 1/2 tablespoons shallots (minced)
- 1 tablespoon lemon juice, or to taste
- 1 teaspoon lemon zest
- 1 tablespoon heavy cream
- 6 tablespoons cold butter
- Heat oven to 425 F.
- Oil a broiler pan rack pan or baking pan with olive oil.
- Lightly sprinkle the sea bass fillets all over with Kosher salt, pepper, and Creole seasoning. If the Creole seasoning is salty, omit the kosher salt.
- Place the Chilean sea bass on the oiled broiler rack, skin side down.
- Bake the fish fillets at 425 F for about 15 to 20 minutes, depending on the thickness of the fillets. The fish is ready when the temperature reaches 145 F on an instant-read thermometer inserted into the center of a fillet.
- While the fish is baking, prepare the lemon buerre blanc sauce.
- In a saucepan, combine the dry white wine, white wine vinegar, and minced shallots. Bring the mixture to a simmer and cook until it has reduced to about 2 tablespoons. Add the lemon juice, zest, and heavy cream.
- Cut the cold butter into 1-inch pieces.
- Remove the pan from the heat and whisk in 1 piece of the butter. Set it back over low heat and continue whisking until the butter has almost melted. Continue with the remaining pieces of butter until all are incorporated. Taste and add salt and pepper, as needed. Whisk until the well blended. If the sauce is too hot or too cold, it can separate, so keep it warm—at least 80 F but no hotter than about 135 F— until serving time.
- Arrange the fish on plates with lemon wedges and pea puree, potatoes, or buttered rice or pasta and drizzle with the lemon buerre blanc.
|Nutritional Guidelines (per serving)|
|Total Fat||0 g|
|Saturated Fat||0 g|
|Unsaturated Fat||0 g|
|Dietary Fiber||0 g|