Home ยป Pan Roasted Chilean Sea Bass with Red Pepper Sauce

Pan Roasted Chilean Sea Bass with Red Pepper Sauce

I feel like I went from survival mode to total relaxation mode. I’m definitely not complaining.

We dropped off the girls (the two 2-leggers and the one 4-legger) with my in-laws yesterday and we’re feeling a bit naked. Naked and relaxed. The irony with children is you dream about a little time away and the second they’re gone, you miss them like crazy. There’s really no winning, I tell you!

But anyway, we went to a drag show for my mom’s birthday last night which was lots of fun. And today, we’re off for Spring Break. Heck-to-the-yes.

I’m sitting in the United Club at O’Hare International Airport drinking a mimosa (and coffee), hooked up to Mark’s laptop (which makes me realize my laptop is a total piece of you-know-what), and blogging. Uninterrupted. Waiting for our flight. There are benefits to the single mom-ing I do while Mark is away on work travel, I guess.

While I feel a little bit like a spoiled brat, I am enjoying every second. I’m sitting here thinking, “I need to take my mom away for a trip where I can just spoil her rotten!” I think this because 1. It’s her birthday today (Happy Birthday, mommy!), 2. Everyone should travel with a mimosa and no children at least once in a lifetime (or at least once a year, maybe?), and 3. My mom is a LOT of fun (see drag show mention above).

I’ve got my vacation hat on (straw fedora – can you picture it?) and 3 swimsuits packed – I’m ready (I even remembered a razor, people!). I’m ready for sun, my Kindle, some good long workouts, and some FOOD. Duh. Food.

The #1 reason we decided to change it up from our usual Cabo adult-only all-inclusive (which we LOVE) is for broadened food options. I just hope there’s as much seafood as there is in Cabo. Because traditional Mexican food = lots of seafood and that makes our hearts pitter patter, just as this simple Chilean sea bass recipe did.

This date-night-in meal was enjoyed during our Whole30 adventure (or Whole26-and-two-thirds if we’re being precise). It was my first time eating (and making) Chilean sea bass and while it was a little hit to the pocket book…oh my word. It’s like buttah, people. Make, enjoy, and don’t think twice about it.

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
  • ยฝ 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
Be well,

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  1. Biz
    April 1, 2017 / 10:02 pm

    Happy birthday to your Momma! And have so much fun. The kids won’t remember your time away ๐Ÿ˜€ The first time I had Chilean Sea Bass I thought – Wow, a fish I love! Until I went to buy some and it was $25 a pound ๐Ÿ™

    Look forward to following you on Instagram.

  2. Andrew Fox
    February 27, 2019 / 5:04 am

    I think youโ€™re missing the part where you add the sauce preserves. ๐Ÿ™‚ My sister loves Roasted Chilean & BBQ sauce but is diabetic; it looks like with proper portion control, she could enjoy this because the sugar seems pretty low per serving. Thanks!

    And Yes her birthday is coming now.

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