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Allianna's Kitchen » Recipes » Diet » Allergy Friendly » Pan Seared Chilean Sea Bass In Lemon Caper Sauce

Pan Seared Chilean Sea Bass In Lemon Caper Sauce

Published: Sep 01, 2021 By: Allianna Moximchalk Modified Sep 01, 2021

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This pan seared chilean sea bass  makes for the most perfect in house date night meal. It is super quick, easy and flavorful. The buttery sea bass combined with the caper ghee shallot sauce is so delicious and it only takes 15 minutes to make. 

side shot of sea bass over greens

Pan seared chilean sea bass ingredients:

  • Sea bass-Roughly 6 ounces each. Keep in mind that sea bass contains a lot of bones, especially if you are buying it in the filet form. With that said, I have found that I can usually get 1-1.5 servings from a filet that has the bones in it. If you need help removing the bones, I found this video to be extremely helpful. 
  • Capers-You can totally skip this if you are not a caper fan, but in my opinion this is the best part! 
  • Lemon juice-Sea bass and lemon is one of my favorite combos.
  • Ghee-Ghee is a great alternative for butter. I love ghee! It is naturally dairy free too because all of the milk proteins are removed. You can buy it in the store or make your own with this recipe HERE. 
  • Shallots-Shallots are a member of the onion family. They can really spice a dish up.
  • Fresh chives-To garnish.

sea bass ingredients in  small bowls

How to make:

  • First, pat dry the sea bass with paper towels. 
  • Next, Add the ghee to the pan and add in the diced shallot. Sautee for 2 minutes.
  • Now, add the sea bass to the pan. Do not move for 4 minutes. Once the 4 minutes is up, flip and cook for an additional 4 minutes. 
  • Once the total of 8 minutes is up, remove the sea bass from the pan. Keep in mind sea bass is a very delicate fish so be careful when you flip it. 

sauteed shallots

What should I eat this with?

I like serving this pan seared sea bass with sauteed spinach in ghee and garlic. You can also serve it with:

  • Whole30 Mashed Potatoes
  • Mini Garlic Potatoes
  • Lemon Garlic Asparagus

sea bass in a pan

Can I reheat sea bass?

  • You can. Preheat the oven to 300 and bake for 5-10 minutes until warm throughout. 

sea bass on a plate overhead shot

If you like this recipe, you will LOVE:

  • Pan seared sea bass with mango pico
  • Paleo thai shrimp soup
  • Whole30 salmon cakes
  • Paleo sheet pan shrimp tacos
  • Whole30 buffalo shrimp tacos
  • Halibut fish tacos
  • Gluten free fried shrimp
  • Honey sriracha salmon
  • Shrimp fried rice

If you enjoyed this recipe it would mean the world to me if you rated it and left a comment below. It helps others find it on google.

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sea bass on a plate overhead shot

Pan Seared Chilean Sea Bass In Lemon Caper Sauce

Course Main Course, Meals
Cuisine American
Keyword easy, paleo, pan seared, quick, sea bass, whole30
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 servings
Author Allianna Moximchalk
306kcal
Cost $30
Print Recipe Pin Recipe

Equipment

  • Non stick, non toxic pan.

Ingredients

  • 2 portions sea bass I like to buy mine pre-portioned. Keep in mind sea bass has a lot of bones in it, so if you buy a pound filet you may only get 8 or so ounces from it.
  • 1/4 cup shallots diced
  • 1 lemon juiced
  • 4 tbsp ghee
  • 1 tbsp fresh chives
  • 1/4 cup capers

Instructions

  • Pat dry the sea bass with a paper towel. Add the ghee to the pan on medium heat, then add the shallots and sautee for 2 minutes. Once the two minutes is up add the sea bass to the pan for 5 minutes. Once the 5 minutes is up, capers and lemon and flip the sea bass to cook for an additional 5 more minutes. Once the total of 10 minutes is up, remove the sea bass from the pan and pour the ghee sauce in the bottom of the pan over top. Top off with fresh chives.

Notes

If you enjoyed this recipe it would mean the world to me if you rated it and left a comment below. It helps others find it on google.
Quick and easy date night recipe that you can have on the table in less than 15 minutes.
Nutrition Facts
Pan Seared Chilean Sea Bass In Lemon Caper Sauce
Amount Per Serving (1 serving)
Calories 306 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 19g119%
Polyunsaturated Fat 1g
Monounsaturated Fat 9g
Cholesterol 78mg26%
Sodium 612mg27%
Potassium 189mg5%
Carbohydrates 11g4%
Fiber 3g13%
Sugar 4g4%
Protein 2g4%
Vitamin A 109IU2%
Vitamin C 33mg40%
Calcium 35mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Tag me on instagram @alliannaskitchen!

About Allianna Moximchalk | Hi, I’m Allianna. A few years ago my friend introduced me to the paleo diet and since then it has changed my life! I went from taking over a dozen medications a day to managing all of my symptoms with diet and lifestyle. My mission is to help others do the same.

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Autoimmune Protocol Dairy free Egg free Gluten free KETO No added sugar Nut free Paleo Vegan Whole 30

4 comments

  • Whitney Davis
    October 22, 2021

    5 stars
    Made this last night! It was delicious. Served it with roasted tri-color radishes in duck fat and wilted garlic spinach. Yummy!

    Reply
    • Allianna Moximchalk
      October 22, 2021

      That sounds amazing! Thanks for making!

      Reply
  • Lori
    February 11, 2022

    5 stars
    This is so delicious and really flavorful!! This is a staple in our home

    Reply
    • Allianna Moximchalk
      February 11, 2022

      Thanks for your review!

      Reply

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Hi, I’m Allianna. In my junior year of college I turned to Sarah Ballantyne’s Paleo Protocol and it saved my life. During that time I completely shifted and started to manage my autoimmune disease with food and lifestyle. Since then I have made it my mission to share my clean and real food recipes with you. On Allianna’s Kitchen you can expect to find paleo, Whole30, and AIP recipes as well as things I have learned along the way as my body has healed. I’m so excited to have you here.

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