Pan-Seared Chilean Sea Bass with Garlic Herb Rice Recipe

This Pan Seared Chilean Sea Bass is an easy, elegant weeknight meal. The mild, flaky white fish develops a golden crust when pan-seared and pairs perfectly with a simple garlic-and-herb rice for a satisfying plate that comes together quickly.

Chilean sea bass has a delicate flavor and tender, flaky texture, so it complements light seasonings without overpowering them. Pan-searing is an ideal method: hot oil or butter creates a crisp exterior while keeping the interior moist and flaky.

To pan-sear, heat a skillet with oil or butter until it shimmers, then add the fillets and sear until each side is golden brown. The result is crisp, flavorful fish with a tender center.

Serve the sea bass over homemade garlic-and-herb rice to make a complete, comforting meal. The fish cooks in about 20 minutes and the rice in roughly 30 minutes; you can prepare the rice while the fish marinates to save time.

Why You’ll Love This Recipe

• Quick to prepare—great for busy weeknights.
• High in protein and relatively low in calories; naturally gluten-free.
• Garlic-and-herb rice is a warm, flavorful complement to the fish.
• Adaptable—works with other white fish and pairs well with simple vegetable sides.

This preparation works for any mild white fish—swap in your favorite if you prefer.

Ingredients You Need

• Garlic cloves – provides savory aroma and flavor.
• Olive oil – helps the fish and rice cook evenly and prevents sticking.
• Lemon juice – brightens and balances the fish.
• Old Bay seasoning – classic seafood seasoning. If unavailable, substitute a mix of celery salt, paprika and a pinch of red pepper flakes, or use Cajun seasoning.
• Salt & pepper – to taste.
• Chilean sea bass – a 1.5-pound fillet cut into 4–5 pieces works well.
• Butter – adds richness and helps achieve an even sear; use vegan butter if desired.

For the rice:

• Olive oil
• Garlic cloves
• Long grain rice – absorbs flavors well.
• Chicken or vegetable broth – adds depth to the rice.
• Fresh thyme – herbaceous note that pairs with lemon and garlic.
• Salt – to taste.

How to Cook Chilean Sea Bass

1. Prepare the marinade: Mix minced garlic, olive oil, lemon juice, Old Bay, salt, and pepper in a small bowl.
2. Marinate the fish: Pat fillets dry, rub the marinade on both sides, then cover and refrigerate for 30 minutes. You can skip marinating if short on time, though the flavor will be milder.
3. Make the garlic-and-herb rice: Heat olive oil in a medium pot over medium heat. Add garlic and sauté until fragrant. Stir in rice and toast briefly, then add broth, thyme, and salt. Bring to a boil, reduce to a simmer, cover, and cook 20 minutes. Turn off the heat and let steam 10 minutes before fluffing with a fork.
4. Pan-sear the fish: Let the marinated fillets sit at room temperature for 10 minutes. Heat butter in a large skillet over medium heat until melted and shimmering. Sear the fish 3–4 minutes per side, starting skin-side down if skin is on, until a golden crust forms. Avoid flipping too soon to keep fillets intact.
5. Serve: Plate the sea bass over the garlic-and-herb rice and garnish with lemon wedges and fresh thyme or parsley.

Ensure the pan and oil are hot before adding the fish, and resist flipping until a crust forms. If needed, increase heat to medium-high for a better sear.

Expert Tips

1. Dry the fish: Pat fillets completely dry so seasonings adhere and the surface sears properly.
2. Marinate safely: Use a large zip-top bag or covered dish to avoid spills in the fridge.
3. Scale the recipe: This makes four servings but doubles or triples easily for a larger group.
4. Bring to room temperature: Let fillets rest 10 minutes before cooking for even cooking.
5. Don’t flip too soon: Wait until a crisp crust forms before turning to avoid breaking the fish.

Variations

• Try basmati or jasmine rice: Adjust cooking time according to package instructions.
• Change the seasoning: Swap Old Bay for Cajun, Creole, or jerk seasoning for a different profile.
• Add shallot: Finely diced shallot in the marinade adds depth.
• Swap the fish: Use cod, halibut, swordfish, or salmon—adjust cooking times as needed.
• Serve with vegetables: Roasted or sautéed greens, asparagus, or mashed potatoes are great alternatives to rice.
• Alternate rice: Try turmeric coconut rice for a different flavor.

FAQs

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