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a plate with garlic and herb rice and chilean sea bass

Pan Seared Chilean Sea Bass

A delicious and easy pan seared chilean sea bass recipe served with a simple garlic herb rice.
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 528kcal
Author Ashley C.


For the fish:

  • 3 cloves garlic finely minced
  • 1 tablespoon extra virgin olive oil
  • 1 lemon juiced
  • 1 teaspoon old bay seasoning
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 (1.5 pound) Chilean sea bass fillet cut into 4-5 small fillets
  • 1 tablespoon unsalted butter

For the rice:

  • 1 teaspoon extra virgin olive oil
  • 3 cloves garlic finely minced
  • 1 cup long grain white rice
  • 2 cups chicken broth or vegetable broth
  • 1 tablespoon fresh thyme freshly chopped
  • 1/2 teaspoon salt


  • Add the garlic, olive oil, lemon juice, old bay seasoning, salt and pepper to a small bowl and stir to combine.
  • Place the fillets on a plate and rub the marinade into both sides then cover and refrigerate for 30 minutes.
  • While the fish is marinating, make the rice by heating the olive oil over medium heat in a medium pot.
  • Add garlic and saute for 30 seconds or until it becomes fragrant.
  • Add the rice and stir and cook until it starts to brown, about 5 minutes, then stir in the chicken broth, thyme and salt and bring it to a boil. Turn the heat down to low heat and cover with a lid.
  • Let rice cook for 20 minutes without lifting the lid, turn the heat off and let it sit undisturbed for 10 minutes then fluff the rice.
  • Next, cook the fillets by heating the butter in a large skillet over medium heat until melted.
  • Add the fish and sear for 3-4 minutes on each side or until a nice crust starts to form.
  • Serve immediately over a bed of the cooked rice with lemon wedges and fresh thyme or parsley for garnish if desired.


The nutritional information is provided per serving and includes both the rice and the fish.
Storing: Leftover fish can be stored in an airtight container in the fridge for up to 3 days. Make sure it's completely cooled before storing. The rice can be stored in an airtight container in the fridge as well for up to 1 week.
Freezing: You can freeze cooled fish or rice leftovers in an airtight container or freezer-safe bag with as much air removed as possible for up to three months. Let it thaw overnight in the fridge before reheating and serving.


Calories: 528kcal | Carbohydrates: 42g | Protein: 24g | Fat: 29g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 82mg | Sodium: 1099mg | Potassium: 221mg | Fiber: 2g | Sugar: 1g | Vitamin A: 534IU | Vitamin C: 27mg | Calcium: 50mg | Iron: 1mg