Pan Seared Chilean Sea Bass Recipe

Pan seared fish in white bowls over mashed parsnips with roasted cherry tomatoes and arugula.

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Servings:

Calories: 512kcal

Author: Kelly Stilwell

Ingredients

1 lb cherry tomatoes
4 T extra virgin olive oil divided
6 sprigs thyme fresh, divided
1 lb parsnips peeled, thinly sliced
¾ C half & half
4 cloves garlic peeled, smashed
1 bay leaf
½ C butter unsalted
4 pieces Wild Chilean Sea Bass we used Vital Choice
1 C arugula
1 T lemon zest
salt to taste
pepper to taste

Instructions

Choose pieces of fish that are the same size and thaw fish overnight.
Adjust the oven rack to the upper third and preheat the oven to 450℉.
Toss cherry tomatoes with 2 tablespoons olive oil, five sprigs of fresh thyme, salt, and pepper on a lined, rimmed baking sheet.
Roast tomatoes for 20-25 minutes until the tomatoes become blistered and beginning to burst. Set aside.
While the tomatoes are cooking, season the parsnips with salt and place them in a medium pot. Add half-and-half, garlic, a bay leaf, and the rest of the thyme, and place the pan over medium heat.
Bring to a simmer, cooking for 12-15 minutes or until tender.
Transfer parsnips to a food processor using a slotted wooden spoon, reserving the remaining half and half.
Add the butter and enough half-and-half to create creamy mashed parsnips. The consistency should be like creamy mashed potatoes. Season to taste with kosher salt and black pepper. Keep warm.
Remove the fish from the packaging, gently rinse it, and pat it dry with a paper towel. Season both sides of the fish with salt and black pepper.
In a large skillet over medium-high heat, add 1 tablespoon of olive oil and heat until the oil is shimmering. It's important that the pan is very hot before adding the fish as the heat breaks the protein bonds so the fish won't stick to the bottom of the pan.
If the fish has skin, place it in the pan skin side down. I placed skinless fish fillets in the hot pan and cooked them undisturbed until golden brown, about 2-3 minutes.
Gently flip the fish over and cook another 3-4 minutes. The fish is done when it reaches an internal temperature of 140º. You can tell when it's done as it goes from opaque to white.
Serve the fish over a spoonful of parsnip purée, along with greens, lemon zest, lemon slices, cherry tomatoes, and a drizzle of olive oil. Just before serving, squeeze lemon juice over the fish.

Notes

Choose fish pieces that are as close to the same size as possible for even cooking.

Include the juices from the cooked tomatoes when reserving.

Keep in mind that slicing the parsnips thinly will help them cook faster.

Overcooking fish is the quickest way to ruin it. Even after it's off the heat, the fish will still cook for a minute or two, so keep that in mind and remove it from the hot pan.

Use olive oil or butter to coat the pan well, and make sure it is hot before adding the fish.

We cook this fish at a pretty high heat for a short period of time. Cooking it at a low heat for longer will create a rubbery texture.

If you stick a fork in the thickest part of the fish and twist very gently, you can tell if it's no longer raw as it will start to break up a bit. A cooking thermometer is the best way to know for sure.

You can also bake this fish in a 375-degree oven for about 15 minutes or grill it for 3-5 minutes per side.

Store leftovers in an airtight container in the fridge.

Nutrition