Chilean Sea Bass

Despite the trade name, Chilean sea bass is not a type of true sea bass. The label is put for different fish, such as Antarctic toothfish, Patagonian toothfish and the ice fish. The reason behind changing its name may be to increase the marketability of this ugly-looking fish amongst fish lovers. This mild flavored, firm textured, white fish is a popular item in the restaurant menu. The popularity of Chilean sea bass recipe is partly due to the presence of healthy fats and ease in cooking.

Chilean Sea Bass: Calories and Nutrition

A serving of raw Chilean sea bass (4 ounces) yields approximately 180 calories. Of this, the total fat contributes to as much as 130 calories. Hence, you can expect the high fat content in this white fish. This calorie count may vary slightly from one food data to another. Also, as with any type of food serving, the actual calorie value may differ based on the serving size and the cooking method.

This fish contains a high percentage of omega-3 essential fatty acids and proteins. In short, the fat contained in this white fish is healthy for the heart. Nevertheless, take a note of the sodium and cholesterol content of this cold water fish, before including it in the daily diet. You can try a variety of recipes. Whether you bake it, grill it or simply fry it, this seafood tastes great for a perfect dinner.

How to Cook Chilean Sea Bass?

Similar to other seafood, the sea bass is delicate and should be cooked properly. The key tips are fish preparation and perfect timing. Otherwise, it may get overcooked, which you do not want for this pricey fillet. The following are simple recipes which you will find excellent for including in your weekend dinner menu.

Baked Chilean Sea Bass

Recipe Ingredients

• 2 pounds Chilean sea bass
• 2 tablespoons olive oil
• Seafood seasoning
• teaspoon paprika
• Freshly ground pepper to taste
• Salt as per your taste

Directions for Preparation

To start with this fish recipe, preheat oven to 400 F, and spray cooking oil to the baking pan. Clean sea bass fillets and pat them dry with absorbent paper towels. Place these fillets in the baking pan and sprinkle seasoning. If desired, add more salt and pepper to suit your taste buds. Finally, sprinkle paprika over the fillets and toss once. Bake fish in the oven for about 20 minutes (precisely 10 minutes for 1-inch thickness), or until they become opaque and flaky. Remove from oven, and let them cool down a bit before serving.

Grilled Chilean Sea Bass

Recipe Ingredients

• 2 pounds sea bass
• teaspoon onion powder
• teaspoon garlic powder
• teaspoon paprika
• Lemon pepper to taste
• Sea salt to taste
• 3 tablespoons butter
• 2 large cloves garlic, chopped
• 1 tablespoon fresh parsley, chopped
• 1 tablespoons extra virgin olive oil

Directions for Preparation

Start grill and adjust it to a high heat setting. Place clean fish in a shallow dish. Take a small mixing bowl, and combine together the seasoning ingredients - onion powder, garlic powder, paprika, pepper and salt. Sprinkle this seasoning over the fish, and rub it evenly with your hands. In a saucepan, add butter, garlic and parsley. Place it over medium high heat, and allow the butter to melt completely.

As you are done with the fish preparation step, lightly oil a fish basket. Add fish in the basket and you can start grilling it. Grill the fish for 6-7 minutes, and flip it carefully. Add butter to coat fish, and cook the remaining side for another 6 minutes. To check for doneness, insert a fork in the thickest part, and see whether it flakes easily or not. If yes, it is cooked well and ready for serving.

In case, you are concerned with the calorie count of this fish serving, reduce the use of oil, butter and fatty ingredients in the recipe for Chilean sea bass. Both baked and grilled fish taste best when served with vegetable salad, salsa and spicy dip sauce. Other food items that complement this fish are steam broccoli, brown rice and spinach.