Chilean Sea Bass (Oven Baked)
250kcal
Ingredients
For the Fish
- 4 fillets Chilean sea bass a tender, flaky fish
- 1 teaspoon Kosher salt for enhancing the taste
- 1 teaspoon Oregano adds earthy touch
- 1 teaspoon Italian seasoning adds variety
- 1/2 teaspoon Black pepper freshly cracked for flavor
- 1/4 teaspoon Red pepper flakes optional for heat
For the Sauce
- 4 tablespoons Unsalted butter for richness
- 2 tablespoons Olive oil for texture and healthy fats
- 1 teaspoon Lemon zest for vibrant flavor
- 2 tablespoons Lemon juice for refreshing zing
- 3 cloves Garlic minced for flavor
For Topping
- 1 medium Lemon slices for baking
- 1/4 cup Fresh oregano and parsley for garnish
Method
How to Make Chilean Sea Bass
- Preheat your oven to 400°F (200°C). Lightly grease your baking dish with olive oil.
- Mix the sauce by combining melted butter, olive oil, minced garlic, lemon zest, lemon juice, oregano, Italian seasoning, kosher salt, black pepper, and optional red pepper flakes in a small bowl.
- Place the Chilean sea bass fillets in the prepared baking dish and coat each fillet with the butter mixture.
- Top each fillet with lemon slices.
- Bake uncovered for 12–15 minutes, or until the fish flakes easily with a fork.
- Remove the dish from the oven and carefully spoon the pan sauce over the fillets.
- Garnish with fresh parsley and oregano before serving.
Nutrition
Serving1filletCalories250kcalCarbohydrates2gProtein30gFat13gSaturated Fat7gPolyunsaturated Fat2gMonounsaturated Fat4gCholesterol80mgSodium500mgPotassium700mgVitamin A500IUVitamin C5mgCalcium20mgIron1mg
Notes
For optimal results, use a meat thermometer to ensure the internal temperature of the fish reaches 145°F (63°C) before serving.