Pan-Seared Sea Bass with White Wine Butter Sauce @eatcolor

sea bass

🥗Healthier: cod

💰Cheaper: tilapia

Cod and tilapia are more affordable and widely available alternatives.

white wine

🥗Healthier: chicken broth

💰Cheaper: white grape juice

Chicken broth adds flavor without alcohol, while white grape juice offers sweetness.

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil provides a healthier fat option, and margarine is often less expensive.

Rinse the Chilean sea bass with cold water and dab up moisture.

Score the skin of the fish with three slits to keep it from curling while cooking.

Let the fish sit at room temperature for a few minutes.

Mince one garlic clove and two tablespoons of fresh flat leaf parsley.

Mix the minced garlic and parsley with a quarter teaspoon each of oregano, thyme, and ginger to create an herb blend.

Heat a stainless steel pan on medium-high and test the temperature with water.

Drizzle avocado oil in the pan and place the fish skin-side down, pressing down with a spatula for the first 30 seconds.

Cook the fish skin-side down for three minutes, adding the herb blend on top.

Check the fish for golden crispiness before flipping it.

Slide the pan off the burner and let it cool for one minute before flipping the fish to cook for an additional minute.

Return the pan to low heat, pour in white wine to deglaze, and add two teaspoons of butter, mixing together.

Spoon the sauce over the fish and serve.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens