Mediterranean-Inspired Sautéed Chilean Sea Bass
Indulge in the exquisite flavors of this Mediterranean-inspired sautéed Chilean sea bass, adapted from a beloved dish at Sullivan's Metropolitan Grill in downtown Anderson, SC. Featuring succulent sea bass fillets complemented by sweet, vine-ripened tomatoes, aromatic garlic, and tangy feta cheese, this dish bursts with bright flavors. The addition of fresh basil and zesty lemon juice elevates the taste profile, while a splash of dry white wine creates a rich sauce that envelops the fish. Perfect for a special occasion or a delightful monthly treat, this recipe promises to impress and satisfy your palate. Pair it with saffron rice or orzo pasta for a complete and elegant meal.
4
Servings
207.5
Calories
12
Ingredients
Ingredients
Chilean sea bass fillets
4 (8 ounces each)
Vine-ripened tomatoes
5 (whole, chopped)
Garlic cloves
3 (minced)
Feta cheese
4 (ounces, crumbled)
Dry white wine
2 (ounces)
Lemon
1 (juiced)
Dried oregano
1 (tablespoon)
Extra virgin olive oil
5 (tablespoons)
Unsalted butter
2 (tablespoons)
Fresh basil
2 (tablespoons, chopped)
Salt
to taste (for seasoning)
Pepper
to taste (for seasoning)
Instructions
1
Begin by generously seasoning the sea bass fillets with salt and pepper on both sides.
2
In a large sauté pan, heat the extra virgin olive oil over medium-high heat until shimmering.
3
Carefully place the sea bass fillets in the pan presentation side down. Sear the fish for about 4-5 minutes, or until the bottom is golden brown.
4
Gently flip the fillets and add the chopped fresh tomatoes, minced garlic, dried oregano, and chopped basil to the pan.
5
Sprinkle 2 ounces of crumbled feta cheese over the mixture, followed by the dry white wine and the freshly squeezed lemon juice.
6
Transfer the pan to a preheated oven at 400°F (200°C) and bake for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
7
Remove the pan from the oven and finish the dish by adding the unsalted butter and a splash more of white wine. Top with the remaining feta cheese.
8
Serve the sautéed sea bass hot, accompanied by saffron rice or orzo pasta to soak up the delicious sauce.
Nutrition Information
14g
Fat
4.5g
Carbs
15.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the inspiration behind this Mediterranean-Inspired Sautéed Chilean Sea Bass?
This recipe is adapted from a beloved dish served at Sullivan's Metropolitan Grill in downtown Anderson, SC.
How many servings does this Chilean sea bass recipe yield?
This recipe is designed to serve 4 people.
What is the calorie count per serving?
Each serving contains approximately 207.5 calories.
What size should the Chilean sea bass fillets be?
The recipe calls for four fillets, each weighing 8 ounces.
What type of tomatoes are recommended for this dish?
Vine-ripened tomatoes are recommended for their sweet and bright flavor.
How much feta cheese is used in the recipe?
A total of 4 ounces of crumbled feta cheese is used, divided during the cooking process.
What is the protein content of one serving?
Each serving provides about 15.5g of protein.
At what temperature should the oven be preheated?
The oven should be preheated to 400°F (200°C).
How long should I sear the fish in the pan?
You should sear the fish for about 4-5 minutes on the presentation side until golden brown.
How long does the sea bass need to bake in the oven?
The fish should bake for 12-15 minutes or until it flakes easily with a fork.
What kind of wine is best for the sauce?
A dry white wine is used to create the rich sauce that envelops the fish.
What are the suggested side dishes for this meal?
It is recommended to serve this dish with saffron rice or orzo pasta to soak up the sauce.
What oil should be used for sautéing the fish?
The recipe specifies using extra virgin olive oil.
How much garlic is included in the recipe?
The dish requires 3 minced garlic cloves.
What is the fat content per serving?
There are 14g of fat per serving in this dish.
Are there many carbohydrates in this sea bass recipe?
No, this recipe is relatively low in carbs with only 4.5g per serving.
How should the Chilean sea bass be seasoned?
The fillets should be generously seasoned with salt and pepper on both sides before cooking.
What herbs are used to flavor the Mediterranean sauce?
The recipe uses dried oregano and fresh chopped basil.
When do I add the butter to the dish?
Unsalted butter is added after removing the pan from the oven to finish the sauce.
Do I use the whole lemon?
The recipe calls for the juice of one freshly squeezed lemon.
Is this recipe suitable for special occasions?
Yes, its elegant profile makes it perfect for special occasions or a gourmet monthly treat.
Should the fish be seared on both sides?
The fish is seared on the presentation side first, then flipped before adding the other ingredients.
What is the preparation for the tomatoes?
The 5 vine-ripened tomatoes should be chopped before being added to the pan.
What type of butter is recommended?
Unsalted butter is recommended for this recipe.
How much olive oil is needed?
The recipe requires 5 tablespoons of extra virgin olive oil.
Does this recipe include fiber information?
The nutritional data provided does not specify a fiber amount.
Can I use dried basil instead of fresh?
While the recipe calls for fresh basil for its aromatic qualities, dried could be used in a pinch, though fresh is preferred.
How much oregano is used?
The recipe uses 1 tablespoon of dried oregano.
How do I know the fish is done?
The fish is done when it is cooked through and flakes easily with a fork.
What is the total ingredient count?
There are 12 ingredients used in this recipe, including seasonings.