Pan Seared Chilean Sea Bass
Ingredients
2 (4oz), Chilean Sea Bass fillets
1-2 Cups, Milk
1/2 Cup, All-Purpose Flour
2 Tablespoons, Olive Oil
S&P
1 Teaspoon, Balsamic Vinegar
Parsley, for garnish
Instructions
Chilean Sea Bass
Heat oven to 425 Degrees.
Soak fillets in milk; pour just enough to cover the fish. Let soak for approx. 15 minutes. Put flour into a bowl or on a plate; add S&P and mix well. Remove fish from milk, discard milk and dredge fish in the flour on all sides. Lightly shake off any excess flour.
Heat saute pan on stove over Medium-High heat, add oil and fish. Saute on both sides for about 3 minutes on each side; you’ll get a nice crispy crust on the outside of the fish. Turn stove off and put pan with fish into the oven to finish cooking. Cook until fish reaches an internal temp of 130 Degrees; the fish will continue to cook when you remove it from the oven. Cooking time will vary, depending on how thick your fish is. My fillet was thick so it took about 5 minutes in the oven.
I served our fish over a bed of Creamy Risotto and garnished with some parsley that I just tore with my hand. I also drizzled some balsamic vinegar on the plate.
Mangia! Enjoy!
Tips
I wanted a nice crispy crust on all sides of my fish so I cut the skin off my fish (it was still on 1 of the sides).
Creating a nice crispy outer edge on the fish and then finishing it in the oven kept the fish really tender and buttery.
If you do not have a meat thermometer but do have some skewers (bamboo/wooden ones), you can try and slide that into the fish. If is slides through the fish easily than your fish is done. If it won’t go through the fish easily it most likely is not cooked all the way through yet.
If using a non-stick pan you only need a small amount of olive oil. The Chilean Sea Bass has a higher fat content so it doesn’t require a lot of extra oil when cooking.
I love Balsamic Glaze but was out of it so I substituted it with just regular Balsamic Vinegar. You can skip this step but it did add a touch of extra flavor to the side of the plate.