Healthy Chilean Sea Bass

How to cook the world’s most flavorful fish

Photo by Global Seafood

Yes, I am “hooked” on Chilean Sea Bass. The real name for that fish is actually Patagonian Toothfish, a carnivorous fish that is caught off the southern coasts of South America and around the regions of Antarctica. I guess Chilean Sea Bass sounds much better from a sales point of view.

Of curse, listening to the EDF (Environmental Defense Fund) Advisory is always a good idea when consuming fish. Here is their current list of “” which lists Chilean Sea Bass because of high Mercury levels as 2 times a month for adults (once a month for children).

Now that this is out of the way, let’s look at the health advantages of Chilean Sea Bass. Considered a premium white fish in with its fine buttery taste and flakiness, there are three main reasons it is one of the most healthy fish available.

  • Great Source of protein.
  • Plenty of Omega-3 Fatty Acid.
  • High amount of Vitamin D

So, once or twice a month I get my favorite Chilean Sea Bass from Costco. Wild-caught; good portions for two; great price ($17–18 a pound) and outstanding flakiness and taste when cooked right; those are all reasons for me to get them from Costco. I understand not all Costco locations are stocking it but my two locations in Sherman Oaks, California, and North Miami Beach, Florida both carry it. Woohoo!

When purchasing Chilean Sea Bass at Costco you want to make sure you have a pretty even piece about one to two inches thick. If your fish is two inches on one side and less than 1 each on the other, it can’t cook evenly throughout. While the thin side may turn out nice and flaky, the thick side will most likely be quite uncooked.

Yesterday, I decided to cook it with a side of roasted fingerling potatoes and Avocado. The Sea Bass I bought was so so as far as evenness is concerned. It was the best I could find. (All photos are taken by me)

  • Take the Sea Bass out of the refrigerator and let it get to room temperature for about 30 minutes.
  • In the meantime, wash your potatoes and cut them, together with onions, garlic. I would normally use yellow onions but all I had that evening was half a red onion.
  • Heat some olive oil in a skillet and add the onions. Once the onions are translucent, add the garlic and sautee both for about 5 minutes at medium heat.
  • When onions and garlic are nice and soft, I add the potatoes, salt, and pepper, and let everything cook at medium heat. I also add a little organic vegetable broth to keep things moist and for taste.
  • Okay, the Sea Bass is now at room temperature. I add some salt and have already made drawn garlic butter.
  • I cut the Sea Bass in two pieces (you guessed it, one of us is a bigger eater) and heat up olive oil in a skillet. When hot, I add the fish. I also start the oven and set the temperature to 400 degrees.
  • As you can see, I always leave the skin on fish. A nutritionist once explained to me how healthy the skin is for me. Depending on the thickness of the fish, I cook it in the skillet for about 2–3 minutes per side and then transfer it to an oven pan. I’ll finish the Sea Bass at 400 degrees for about 6–8 minutes. After about 6 minutes I test the flakiness with a fork.
  • When nice and flaky, the Sea Bass looks like this. I let it rest for a few minutes, check on the potatoes and cut the Avocado.

Alright, the potatoes are nice and soft, everything is done and ready to be served.

I absolutely love to pair Sea Bass with a nice Chardonnay or a lovely, dry French Rosé.

Bon Appétit!

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Rich Neher

Rich Neher

Born and raised in Germany, I dislike politicians and like performing arts. I enjoy writing, acting, opera, cooking, fine wine, traveling, and playing tennis.