Sauteed Chilean Sea Bass Recipe
Overview
This Sauteed Chilean Sea Bass recipe is a delightful creation that combines the delicate flavors of sea bass with a savory white wine and caper sauce. Perfect for a quick lunch or snack, it’s a dish that promises to impress without keeping you in the kitchen for hours.
- Total Time: 17 minutes
- Prep Time: 5 minutes
- Cook Time: 12 minutes
- Servings: 4
Ingredients
Here’s what you’ll need:
- 1 cup all-purpose flour
- 1 to 1 1/2 pounds Chilean sea bass fillets
- 2 tablespoons butter
- 2 tablespoons olive oil
- 1/2 cup dry white wine
- 2 tablespoons butter (additional)
- 1 tablespoon capers, drained
Instructions
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Preheat and Prepare: Preheat your oven to 200°F (93°C). This will keep your cooked fillets warm while you prepare the sauce.
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Dredge the Fillets: Place the flour in a shallow bowl. Season it lightly with salt and pepper. Dredge each sea bass fillet in the seasoned flour, ensuring it’s evenly coated. Shake off any excess flour.
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Saute the Sea Bass: In a large nonstick skillet, heat the butter and olive oil over medium heat until the butter is melted and begins to sizzle. Add the sea bass fillets to the skillet, being careful not to overcrowd them.
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Brown the Fillets: Increase the heat to high. Saute the fillets for about 3 minutes on one side, or until nicely browned. Carefully flip the fillets and brown the other side for another 3 minutes. The fish should be golden and cooked through. Remove the cooked fillets to an oven-safe plate and place them in the preheated oven to keep warm. Repeat with any remaining fillets.
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Make the Sauce: Using the same skillet, carefully deglaze the pan with the dry white wine, scraping up any browned bits from the bottom of the pan. Allow the wine to reduce by about one-third, which should take a couple of minutes over high heat.
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Finish the Sauce: Stir in the additional butter and drained capers. Cook for another minute or so until the butter is fully melted and the sauce has slightly thickened.
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Serve: Arrange the sauteed sea bass fillets on individual serving plates. Drizzle the white wine and caper sauce generously over each fillet.
Nutritional Information
- Calories: 465
- Total Fat: 19.1g
- Saturated Fat: 7.3g
- Cholesterol: 92.8mg
- Sodium: 308.5mg
- Carbohydrates: 25.6g
- Fiber: 1g
- Sugar: 0.7g
- Protein: 34.9g
Tips for Success
- Choosing Sea Bass: Opt for fresh Chilean sea bass fillets for the best flavor and texture.
- Searing: Make sure your skillet is hot enough to get a good sear on the fish. This enhances the flavor and texture.
- Sauce Consistency: Adjust the cooking time when reducing the wine to achieve your desired sauce thickness.
- Garnish: Consider garnishing with fresh herbs like parsley or dill for added freshness and visual appeal.
Serving Suggestions
This dish pairs beautifully with a side of steamed vegetables such as asparagus or broccoli, or a light salad dressed with vinaigrette. For a heartier meal, serve it alongside rice pilaf or roasted potatoes.
Conclusion
With its quick preparation and elegant presentation, this Sauteed Chilean Sea Bass recipe is sure to become a favorite in your culinary repertoire. Whether you’re cooking for guests or simply treating yourself to a gourmet lunch, the combination of tender sea bass and flavorful sauce makes for a memorable dining experience. Enjoy creating this dish and savoring its delicious results! 🐟🍷
