Savor the Sea: Quick and Healthy Pan-Seared Chilean Sea Bass Delight
Welcome to another delectable journey on Doctor Delicious Dishes! Today, we're diving into the depths of flavor with a dish that's as nourishing as it is luxurious—our Pan-Seared Chilean Sea Bass with Spinach and Mashed Potatoes. This recipe features high-quality fish, known for its rich flavor and tender texture. Packed with high-quality protein, omega-3 fatty acids, and essential vitamins, this dish is a perfect blend of simplicity and elegance.
Our seared sea bass offers a heart-healthy meal that supports brain health and reduces inflammation. It's ideal for a cozy dinner or a special occasion, promising a delightful experience in every bite. The addition of sautéed spinach and creamy mashed potatoes completes this restaurant-quality meal, bringing a gourmet touch to your home kitchen.
Join me as we explore how to effortlessly bring this quick and healthy fish recipe with spinach and mashed potatoes to your table, enhancing both your palate and your well-being. Don't miss this chance to enjoy a taste of luxury with minimal effort, only on Doctor Delicious Dishes!
- 12 Ounce 2 Chilean Sea Bass Fillets
- 2 Tablespoon Butter
- 1/2 Teaspoon Freshly Ground Black Pepper
- 2 Large Russet Potatoes
- 1 Large Lemon, cut into wedges
- 4 Cups Whole Fresh Spinach
- 1 Tablespoon Extra Virgin Olive Oil
- 2 Cloves Fresh Garlic, minced
- 1 Pinch Pink Himalayan Salt
- 1 Pinch Freshly Ground Black Pepper
- 4 Large Russet Potatoes, peeled and cubed
- 1/4 Cup Butter
- 1/2 Cup Milk (more if needed)
- 1 Teaspoon Pink Himalayan Salt
- 1/2 Teaspoon Freshly Ground Black Pepper
- Prepare the Sea Bass Fillets:
- Start by patting the Chilean sea bass fillets dry with paper towels to remove excess moisture. This step ensures a beautiful, crispy sear.
- Season both sides of the fillets generously with sea salt and freshly ground black pepper. This simple seasoning brings out the delicate flavors of the sea bass.
- Sear the Sea Bass:
- In a large skillet, preferably cast iron like our Lodge Cast Iron Skillet, melt 2 tablespoons of unsalted butter over medium-high heat. Butter not only adds richness but also helps achieve a golden, crispy exterior.
- Once the butter is melted and foamy, carefully place the sea bass fillets in the skillet, skin side down. To prevent sticking, ensure the fillets are not touching each other.
- Sear the fillets for about 4-5 minutes on the first side, allowing the skin to become crispy and golden brown. Avoid moving the fillets around; let them cook undisturbed to achieve that perfect sear.
- Flip the Sea Bass:
Using a fish spatula, gently flip the fillets over and continue cooking the other side for an additional 3-4 minutes. The sea bass should be opaque and flake easily with a fork when done. Remove the Sea Bass from the skillet and let them rest for 2 minutes. 
- In a separate pan, heat 1 tablespoon of extra virgin olive oil over medium heat.
- Add minced garlic and sauté until fragrant, about 1 minute.
- Add fresh spinach leaves, a pinch of sea salt, and freshly ground black pepper. Sauté until the spinach is wilted, about 3-4 minutes. Remove from heat and set aside.
- Brown the Garlic:
In a skillet melt the 1/4 cup of butter and add in 5 cloves of minced garlic. Continue to cook over medium high heat until the garlic turns golden brown.
- Boil the Potatoes:
In a large pot, bring salted water to a boil and add the cubed potatoes. Cook until tender, about 15-20 minutes. Drain well.
- Mash the Potatoes:
In the same pot or a separate mixing bowl, add the cooked potatoes, the butter and garlic mixture, 1/2 cup milk, sea salt, and freshly ground black pepper. Mash until smooth and creamy, adding more milk if necessary to reach the desired consistency.
- Plate and Enjoy:
- Transfer the pan-seared Chilean sea bass fillets to a serving platter. Squeeze fresh lemon wedges over the top to add a bright, zesty flavor that complements the rich, buttery fish.
- Garnish with fresh herbs such as parsley or dill for a touch of color and an extra layer of flavor.
- Serve the fish alongside the sautéed spinach and creamy mashed potatoes for a complete and delicious meal.
- Enjoy your quick and healthy pan-seared Chilean sea bass immediately, savoring each bite of this well-balanced and flavorful dish.
- Patience is Key:
Allow the sea bass fillets to sear undisturbed for the recommended time to achieve a perfectly crispy skin.
- Freshness Matters:Use the freshest sea bass you can find for the best flavor and texture.
- Pan Choice:
A cast-iron skillet like our Lodge Cast Iron Skillet is preferred for its even heat distribution and ability to maintain high temperatures.
Servings 2
- Amount Per Serving
- Calories 998kcal
- % Daily Value *
- Total Fat 54g84%
- Cholesterol 225mg75%
- Sodium 160mg7%
- Potassium 900mg26%
- Total Carbohydrate 40g14%
- Dietary Fiber 7.3g30%
- Protein 75g150%
- Vitamin A 5028 IU
- Vitamin C 25 mg
- Calcium 75 mg
- Iron 4.4 mg
- Vitamin D 1020 IU
- Vitamin E 0.33 IU
- Vitamin K 482 mcg
- Vitamin B6 0.1 mg
- Folate 131 mcg
- Vitamin B12 3.9 mcg
- Selenium 76 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Nutrition Disclaimer:
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.