Restaurant Secrets from CF Food Kitchen Part II: How to Cook Chilean Sea Bass Fillet with Perfection

chilean sea bass fillet

🥗Healthier: cod fillet

💰Cheaper: tilapia fillet

Cod is lower in calories and tilapia is more affordable.

Cut the chilean sea bass fillet into portions, about 6-7 ounces each.

Season the fillet with salt and black pepper on all sides.

Dredge the fillet in flour to create a crust.

Heat olive oil in a skillet until hot.

Place the fillet skin-side down in the skillet and pan-fry until browned.

Transfer the skillet to a preheated oven at 375°F for 15-20 minutes to finish cooking.

Prepare the sauce by mixing chopped roma tomatoes, cherry tomatoes, basil, and shallots in a bowl.

In a separate pan, melt butter and add white wine, lemon juice, salt, and pepper to create the sauce.

Once the fish is done, pour the sauce over the fillet before serving.

Cooking Techniques

Equipment Needed

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Dietary

Allergens