Best Chilean Sea Bass Recipe

Staff Writer
Best Chilean Sea Bass Recipe
Shutterstock

If you're looking for a fish to grill, try the Chilean sea bass. It's firm flesh makes it an optimal choice. Serve along side this mango salsa for added spice and flavor.

6
Servings
370
Calories Per Serving
Deliver Ingredients

Ingredients

for the fish

  • 2 Pounds Chilean Sea Bass, cut into 6 fillets
  • Olive oil
  • Salt and pepper

for the salsa

  • 4 mangoes, skin removed and diced
  • 2 red bell peppers, diced
  • 4 green onions, sliced
  • 1 jalapeño peppers, seeded and diced
  • 2 Teaspoons extra virgin olive oil
  • Juice of 1 lime
  • 1/4 Cup finely chopped cilantro

Directions

for the fish

Preheat a grill. Brush the fish fillets with olive oil and season with salt and pepper. Grill for about 5 minutes on each side, just until opaque in the center.

for the salsa

In a large bowl, combine the diced mango, red peppers, green onions, jalapeño, olive oil, lime juce, and cilantro. Mix to combine. 

Serve the fish with the mango salsa on top.

Chilean Sea Bass Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Chilean Sea Bass Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Chilean Sea Bass Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.

Nutritional Facts

Total Fat
12g
18%
Sugar
33g
N/A
Saturated Fat
2g
10%
Cholesterol
62mg
21%
Protein
31g
61%
Carbs
39g
13%
Vitamin A
262µg
29%
Vitamin B12
0.5µg
7.6%
Vitamin B6
1mg
51%
Vitamin C
140mg
100%
Vitamin D
8µg
2%
Vitamin E
5mg
26%
Vitamin K
41µg
52%
Calcium
61mg
6%
Fiber
5g
22%
Folate (food)
131µg
N/A
Folate equivalent (total)
131µg
33%
Iron
1mg
8%
Magnesium
95mg
24%
Monounsaturated
6g
N/A
Niacin (B3)
4mg
22%
Phosphorus
344mg
49%
Polyunsaturated
2g
N/A
Potassium
913mg
26%
Riboflavin (B2)
0.3mg
18.6%
Sodium
1041mg
43%
Thiamin (B1)
0.3mg
17.5%
Zinc
1mg
6.5%

Around the Web