The Chilean sea bass recipe we will share here is served with sauce made from lemon, dill, and caper. Delicious, indeed, but remember that Chilean sea bass is a slow-growing fish that accumulates mercury consequently. This is why it’s important not to consume it often—recommendation from Environmental Defense Fund is only 2 servings every month for adults and 1 serving every month for kids.

Here’s our Chilean sea bass recipe!

Ingredients

• Garlic, finely chopped—2 cloves
• White wine—3/4 cup
• Shallot, finely chopped—1, medium
• Fresh lemon juice—3 tbsp., and zest of 1 lemon
• Unsalted butter—3 tbsp.
• Capers, drained—2 tbsp.
• Fresh dill—2 tbsp., chopped, divided
• Grape seed oil—2 tbsp., or other oil with high smoke point
• Chilean sea bass filets—2 pounds, skin removed, about 1 1/2-inch thick
• Salt and pepper

Instructions

1. Prepare and preheat your oven to 450 degrees F.
2. In a small saucepan, put garlic, wine, lemon juice, lemon zest, and shallot. Bring to a boil. Continue cooking until the liquid reduced to 1/2 cup. Lower the heat and at a time, whisk in 1 tbsp. butter. Remove the liquid from heat, stir in 1 tbsp. capers and dill, Season with salt and pepper to taste. Set aside.
3. On high, heat an oven-proof skillet and add oil to the pan until starting to shimmer. Thoroughly dry the sea bass and season with pepper and salt. Sear the fillets on each side for about 3 minutes, turning once. Cook until each side turns crispy and golden.
4. Transfer the pan to the hot oven and roast the fish until just cooked through or about 5 minutes.
5. Plate the sea bass. Drizzle with the sauce and sprinkle with the remaining fresh dill.

Considering the mercury levels, you may wish to consider saving this Chilean sea bass recipe for a special occasion only and focus on species with high omega-3 and lower mercury.