Pan-Seared Chilean Sea Bass with Garlic Swiss Chard & Rosemary Potatoes
Indulge in the succulent flavors of Pan-Seared Chilean Sea Bass, expertly cooked to achieve a beautiful golden crust. This exquisite fish is elegantly presented on a vibrant bed of wilted garlic Swiss chard, offering a delightful burst of nutrition and taste. Surrounding the dish are golden, crispy rosemary potatoes, cooked to perfection for a perfect contrast. Finished with a sprinkle of sweet diced sun-dried tomatoes, this dish is as striking in appearance as it is in flavor, making it an ideal choice for any special occasion or a luxurious weeknight dinner.
4
Servings
N/A
Calories
11
Ingredients
Ingredients
Chilean sea bass fillet
1 - 1 1/2 lb (bones removed, cut into 4 serving pieces)
Salt
to taste
Pepper
to taste
Flour
1/4 cup (more if needed for coating)
Rosemary oil
4 tablespoons ((or substitute with olive oil))
Small onion
1 (minced)
Garlic
4 - 6 cloves (minced or pressed, divided)
Fresh rosemary
1 tablespoon (minced)
Swiss chard
4 cups (main stem removed & washed)
Large potatoes
2 (or 4 medium potatoes, peeled and pre-cooked)
Sun-dried tomatoes
2 (packed in oil, diced, for garnish)
Instructions
1
Preheat your oven to 375°F (190°C).
2
Season the Chilean sea bass fillets lightly with salt and pepper, then dredge them in flour, shaking off any excess.
3
In a large skillet, heat 2 tablespoons of rosemary oil over medium-high heat. Once hot, add the fish pieces and cook for approximately 1 minute on each side, or until they are lightly browned.
4
Transfer the browned sea bass to a casserole dish and place it in the preheated oven. Bake for 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
5
In the same skillet, add the minced onion and 3 cloves of minced garlic, sautéing for 1-2 minutes, or until the onions begin to soften.
6
Slice the pre-boiled potatoes and add them to the skillet. Cook, browning the potatoes on both sides, then add minced fresh rosemary, along with salt and pepper to taste. Continue cooking until they are crispy and golden brown.
7
In a separate pan, heat the remaining 2 tablespoons of rosemary oil. Add the remaining minced garlic and cook until fragrant and just starting to brown.
8
Add the washed Swiss chard to the pan, cooking for about 3 minutes or until wilted. Season with salt and pepper to taste.
9
To serve, place the wilted Swiss chard on a large platter, topped with the baked Chilean sea bass fillets. Arrange the crispy rosemary potatoes around the fish.
10
Finish the dish by garnishing with the diced sun-dried tomatoes and a sprinkle of fresh rosemary.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein in this recipe?
The primary protein is 1 to 1.5 pounds of Chilean sea bass fillet.
How should the Chilean sea bass be prepared before cooking?
The bones should be removed, and the fillet should be cut into 4 serving pieces, seasoned with salt and pepper, and dredged in flour.
What oven temperature is required for baking the fish?
The oven should be preheated to 375°F (190°C).
How long do you pan-sear the sea bass?
The fish should be seared for approximately 1 minute on each side until lightly browned.
How long does the fish need to bake in the oven?
The sea bass should bake for 10-15 minutes until it is cooked through and flakes easily.
What oil is recommended for this recipe?
Rosemary oil is recommended, but olive oil can be used as a substitute.
How many garlic cloves are needed?
The recipe calls for 4 to 6 cloves of garlic, minced or pressed and used in different stages of the dish.
How do you prepare the Swiss chard?
Remove the main stems, wash the leaves, and cook them in a pan with garlic and oil for about 3 minutes until wilted.
Should the potatoes be raw when starting the skillet process?
No, the potatoes should be peeled and pre-boiled or pre-cooked before being sliced and browned in the skillet.
What ingredients are used to flavor the potatoes?
The potatoes are flavored with minced onion, garlic, fresh rosemary, salt, and pepper.
What is used as a garnish for the final dish?
The dish is garnished with diced sun-dried tomatoes (packed in oil) and a sprinkle of fresh rosemary.
How many servings does this recipe provide?
This recipe makes 4 servings.
Is flour necessary for the fish?
Yes, dredging the fish in flour helps achieve a golden crust during the pan-searing process.
What is the total number of ingredients in this recipe?
There are 11 ingredients in total.
In which order is the dish plated?
Place the wilted Swiss chard first, top with the fish fillets, and arrange the crispy potatoes around the fish.
Can I use dried rosemary instead of fresh?
The recipe specifies fresh minced rosemary for the best flavor and garnish results.
How do you know when the Swiss chard is done?
It is done when it is wilted, which usually takes about 3 minutes of cooking.
What type of skillet is best for searing the fish?
A large skillet is recommended to accommodate the fish pieces and later the potatoes.
What flavor profile does this dish offer?
It offers succulent fish, savory garlic, earthy Swiss chard, and aromatic rosemary with a sweet touch from sun-dried tomatoes.
Is the onion minced or sliced?
The small onion should be minced.
How many potatoes are needed?
The recipe requires 2 large potatoes or 4 medium potatoes.
When do you add the garlic to the potatoes?
Garlic is added to the skillet with the minced onion 1-2 minutes before adding the sliced potatoes.
What is the texture of the sea bass after cooking?
The sea bass should have a golden crust on the outside and be moist and flaky on the inside.
How much Swiss chard is used?
The recipe calls for 4 cups of washed Swiss chard.
What is the first step of the instructions?
The first step is to preheat the oven to 375°F (190°C).
Can I use different types of fish?
While designed for Chilean sea bass, you could use other firm white fish, though cooking times may vary.
Is this a healthy dinner option?
Yes, with fresh fish, greens like Swiss chard, and limited oil, it is considered a healthy and nutritious meal.
What should be removed from the Swiss chard before cooking?
The main stems should be removed before washing and cooking the leaves.
How do you achieve crispy potatoes?
By browning the pre-cooked slices in the skillet with oil until they reach a golden brown color.
What is the final step before serving?
Garnishing the platter with diced sun-dried tomatoes and fresh rosemary.