PAN SEARED CHILEAN SEA BASS WITH LEMON DILL SAUCE

Chilean Sea Bass is the filet mignon of fish! This recipe will surely please your taste buds, plus it offers another option for anyone trying to steer clear of red meats.

Pan Roasting is how professional chefs cook all the time but how many of you have heard of this technique or pan roast at home? Before you start this recipe, we recommend you read some tips on Pan Roasting. It provides you with some great tips and suggestions to help understand how pan roasting works and why it is a popular cooking method with professional chefs.

What you’ll need:

  • 3/4 cup dry white wine
  • 3 tablespoons chopped shallot
  • 2 tablespoons fresh lemon juice
  • 1/2 cup (1 stick) chilled unsalted butter, cut into 8 pieces
  • 1 1/2 tablespoons chopped fresh dill, plus more as a garnish
  • Salt and Pepper (to taste)
  • 2 tablespoons canola oil
  • 2 filets of sea bass (approximately 8 oz. each)

Instructions:

  1. Prepare all ingredients before starting. This way you’re not scrambling around chopping something while the rest of the meal is overcooking.
  2. Start by chopping the fresh dill and shallots
  3. Preheat your oven to 450°F.
  4. Boil wine, shallot and lemon juice in medium saucepan over high heat until reduced to 1/4 cup, about 6 minutes.
  5. Reduce heat to low & add butter 1 piece at a time, whisking until melted before adding more.
  6. Remove pan from heat and stir in fresh dill.
  7. Season sauce to taste with salt and pepper.
  8. In an oven proof sauté (fry) pan, heat the canola oil until it’s so hot it’s about to smoke. Be careful around this hot oil!
  9. Season the filets with salt and pepper and add to the hot pan.
    For filets with skin: Start cooking filets skin side down for approximately 5 minutes until the skin is nice and crispy. Then, flip them over for 30 seconds, transfer them into a 450° oven and roast them for about 3-4 minutes.
    For skinless filets: Cook them on one side for about 5 to 6 minutes and flip them over for another 2 minutes before transferring to the oven for 3 to 4 minutes.
    **This method should result in plump, moist, and tender filets, but you may want to experiment with these times because there are so many variables that can go into any recipe. Type of pan, thickness of fish, stove’s btu’s, oven temperature, pan temperature, type of oil… All of these factors go into cooking times and cannot be accounted for in a recipe. Using your senses and experience are vital for any recipe to work. Tom Manno’s rule of thumb: For every inch of thickness, cook fish  for 10 minutes total at 425-450 degrees on the grill or in the oven.
  10. On warm plates (Try pre-heating them in the microwave for about 2 minutes), top the pan roasted filet with the Lemon Dill Sauce. Sprinkle a little of the extra chopped dill on top and serve with wild rice, green beans, and a wonderful, dry Italian white wine.
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