Pan Roasted Chilean Sea Bass with Red Pepper Sauce
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
  • 2 Tbsp olive oil, divided
  • 2 lbs Chilean Sea Bass
  • ½ tsp salt and pepper, divided
  • 1 shallot, sliced
  • 1 red bell pepper, sliced
  • 3 cloves garlic, minced
  • ¼ tsp crushed red pepper flakes
  • ½ cup water
  • 1 Tbsp balsamic vinegar
  • 1 lemon, cut into wedges (if desired)
  1. Preheat oven to 450 degrees F.
  2. Heat 1 tablespoon olive oil in a skillet over high heat. Once oil is hot, add shallot and red bell pepper, cook 6-8 minutes or until tender and beginning to char. Add garlic and crushed red pepper; cook 30-60 seconds or until fragrant.
  3. Add water, stir, and cover skillet with a tight fitting lid. Turn heat to medium and allow to cook 5-7 minutes.
  4. Transfer red pepper mixture to a food processor or blender, add balsamic vinegar and remaining ¼ teaspoon salt and pepper. Pulse until smooth and plate onto each of several shallow bowls for serving.
  5. Meanwhile, heat remaining tablespoon of olive oil in a large skillet over high heat. Sprinkle flesh of fish with ¼ teaspoon salt and black pepper. Once oil is shimmering and hot, place fish flesh side down into the hot pan. Cook 5 minutes, flip to skin side, and cook an additional 4 minutes.
  6. Place pan into the preheated oven for 5 minutes.
  7. Place fish on the red pepper sauce and serve hot with lemon slices, if desired.
Nutrition Information
Serving size: 8 oz fish with ~1/2 cup sauce Calories: 299 Fat: 12.3 Carbohydrates: 5.0 Sugar: 1.3 Sodium: 433 Fiber: 0.5 Protein: 43.0 Cholesterol: 93
Recipe by Prevention RD at