Cooking Guide: Chilean Seabass

Chilean Seabass, renowned as one of the most prestigious fish in the culinary world, holds its status for good reason. Its exceptional flavor and elegantly flaky texture make it a favorite among seafood connoisseurs. Chilean Seabass is sustainably harvested from the nutrient-rich, icy waters of the Southern Ocean, emphasizing the dedication of skilled fishermen who prioritize quality above all else. What truly sets it apart is the meticulous processing: each fillet is expertly skinned and portioned using state-of-the-art techniques, and flash freezing preserves its distinct flavor and texture.

Thawing Instructions

For the best results, we highly recommend slowly thawing Chilean Sea Bass in the refrigerator. Simply place the frozen seabass fillets in their original packaging or an airtight container in the refrigerator. Allow them to thaw for up to 24 hours.

Once thawed, Chilean Seabass under refrigeration (40°F) should be consumed within 2-3 days.

Sear-Roast (the best way)

Preheat oven to 400°F. Season the seabass with salt and pepper. In an ovenproof skillet, sear the fish on one side for 5-7 minutes until golden brown crust forms. Then, flip the fish over and  transfer the skillet to the oven and roast for 12-18 minutes until the flesh flakes easily.

Baked

Preheat oven to 375°F. Season the sea bass and place it in a baking dish. Drizzle with olive oil, add lemon slices, and fresh herbs (like thyme or rosemary). Bake for 10-15 minutes until the fish turns opaque and flakes easily.

Pan-Seared

Heat a skillet with high heat oil. Season the seabass with salt and pepper. Carefully place the fillets in the hot skillet and sear for 5-7 minutes per side until they develop a golden crust and are opaque throughout. Serve with lemon wedges.

Grilled

Preheat grill to 400°F and lightly oil the grates. Use a grill basket or foil to prevent it from sticking to the grill grates. Brush the fish with oil, season it with salt and pepper on both sides, and grill for 5-7 minutes on each side.

Nutrition Facts Servings: 1, Serv. size: 8 oz (227g). Amount per serving: Calories 400, Total Fat 24g (31% DV), Sat. Fat 6g (30% DV), Trans Fat 0g, Cholest. 100mg (33% DV), Sodium 150mg (7% DV), Total Carb. 0g (0% DV), Fiber 0g (0% DV), Total Sugars 0g, Protein 40g, Vit. D 14-17mcg (70-85% DV), Calcium (1% DV), Iron 0.6-1.2mg (3-7% DV), Potas. 800-950mg (17-20% DV).

Chilean Seabass is an excellent source of high-quality protein, essential for muscle growth and repair. It is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known to support heart health by reducing the risk of cardiovascular diseases and lowering triglyceride levels. Additionally, Chilean seabass provides essential minerals like selenium, which acts as an antioxidant, and vitamin B12, vital for neurological function.

Please review our Seafood Safety Guidelines