Delicious Mediterranean Chilean Sea Bass

Finding a weeknight dinner that feels special enough for company but won’t keep you stuck in the kitchen for hours can be tricky. You want something that looks and tastes impressive, but let’s be honest—most of us don’t have time for complicated recipes on a Tuesday night.

That’s where this Mediterranean Chilean sea bass comes in. It’s got all those bright, savory flavors from olives, capers, and roasted peppers that make it feel like a restaurant meal, but the whole thing comes together in about 30 minutes with ingredients you can easily find at any grocery store.

What Kind of Sea Bass Should I Use?

Chilean sea bass is actually a type of Patagonian toothfish, and you’ll typically find it sold as frozen fillets at most grocery stores since it’s imported from far away. Look for fillets that are about 6-8 ounces each with a nice white color and firm texture – avoid any that look dried out or have a strong fishy smell. If you can’t find Chilean sea bass or it’s out of your budget (it can be pricey), you can substitute with other firm white fish like halibut, cod, or grouper, though the texture won’t be quite as buttery. When you’re ready to cook, make sure to pat the fillets dry with paper towels so they get a nice sear and the Mediterranean topping sticks better.

Options for Substitutions

This Mediterranean-style fish dish is adaptable to what you have on hand:

• Chilean sea bass: Sea bass can be pricey, so feel free to use halibut, cod, mahi-mahi, or grouper instead. These white fish have a similar texture and will work great with the Mediterranean flavors. Just adjust cooking time based on thickness.
• Shallots: If you don’t have shallots, use half a small yellow onion or a few green onions. They’ll give you that mild onion flavor without overpowering the dish.
• Dry white wine: No wine? Swap it with extra chicken broth plus a splash of white wine vinegar or lemon juice to keep that bright, acidic note.
• Chicken broth: Vegetable broth or fish stock work just as well here. Even water with a bit of extra lemon will do in a pinch.
• Capers: If capers aren’t your thing or you’re out, try chopped green olives or just increase the lemon juice slightly for that briny, tangy flavor.
• Black olives: Kalamata olives make a great substitute and add a bit more flavor. You can also use green olives if that’s what you have.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking sea bass is overcooking it, which turns this delicate fish dry and rubbery – pull it off the heat when your thermometer reads 135°F, as it will continue cooking while it rests and reach the perfect 140°F.

Don’t rush the sauce by cranking up the heat, since simmering it gently for the full 10-15 minutes allows the flavors to blend together and the tomatoes to break down properly.

Another common error is crowding the pan when searing the fish, which creates steam instead of a nice golden crust – make sure your oil is hot enough that it shimmers before adding the sea bass, and give each fillet plenty of space.

Finally, pat your sea bass completely dry with paper towels before seasoning and cooking, as any moisture on the surface will prevent proper browning and give you a pale, steamed look instead of a beautiful sear.

What to Serve With Mediterranean Sea Bass?

This Mediterranean sea bass pairs beautifully with simple sides that won’t compete with all those bright flavors from the tomatoes, olives, and capers. I love serving it over a bed of fluffy couscous or orzo pasta, which soaks up the delicious pan sauce perfectly. Roasted vegetables like zucchini, asparagus, or green beans make a great addition, or you could go with a classic Greek salad on the side. For something heartier, try serving it alongside garlic mashed potatoes or crusty bread to mop up every bit of that lemony, briny sauce.

Storage Instructions

Store: Leftover sea bass keeps well in an airtight container in the fridge for up to 2 days. Fish is best enjoyed fresh, but if you have extras, make sure to store the fish and the Mediterranean topping together so the flavors continue to meld.

Reheat: Gently warm the sea bass in a covered skillet over low heat with a splash of chicken broth or white wine to keep it moist. You can also reheat it in the oven at 275°F for about 10 minutes. Avoid the microwave if possible, as it can make the fish rubbery and dry out that beautiful flaky texture.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 650-800
• Protein: 70-85 g
• Fat: 30-38 g
• Carbohydrates: 17-24 g

Ingredients

For the sauce:

• 3 tbsp olive oil
• 3 medium shallots (finely diced)
• 2 garlic cloves (minced)
• 1/4 cup dry white wine
• 1/2 cup chicken broth (low-sodium preferred)
• 1/2 cup tomatoes (chopped)
• 1/4 cup black olives (pitted and sliced)
• 1/4 cup red peppers (roasted, chopped)
• 1 tbsp capers (brined)
• 1/2 lemon (juiced)
• 1/4 cup fresh parsley (chopped)
• salt
• black pepper

For the fish:

• 2 sea bass fillets (about 6 oz each)
• 2 tbsp olive oil (I use Colavita extra virgin)
• salt
• black pepper

Step 1: Prepare the Mediterranean Salsa Base

• 3 tbsp olive oil
• 3 medium shallots
• 2 garlic cloves
• 1/4 cup dry white wine

Heat 3 tablespoons of olive oil in a medium saucepan over medium heat.

Add the diced shallots and cook for 3-4 minutes, stirring occasionally, until they become translucent and fragrant.

Add the minced garlic and cook for 1 minute more, being careful not to burn it.

Pour in the dry white wine and let it simmer for 2-3 minutes, allowing the alcohol to evaporate and the flavors to concentrate.

This aromatic base will form the foundation of your sauce.

Step 2: Build and Simmer the Sauce

• 1/2 cup chicken broth
• 1/2 cup tomatoes
• 1/4 cup black olives
• 1/4 cup red peppers
• 1 tbsp capers

Add the chicken broth to the pan from Step 1 and bring to a gentle simmer.

Stir in the chopped tomatoes, black olives, roasted red peppers, and capers.

Reduce heat to low, cover the pan, and let the mixture simmer for 10-15 minutes to allow the flavors to meld together beautifully.

I like to taste the sauce halfway through simmering and adjust the seasoning—this quiet simmering time is key to developing depth in the sauce while your fish cooks.

Step 3: Sear the Sea Bass Fillets

• 2 sea bass fillets
• 2 tbsp olive oil
• salt
• black pepper

While the sauce simmers, season both sea bass fillets generously with salt and pepper on both sides.

Heat 2 tablespoons of olive oil in a separate large skillet over medium-high heat until it shimmers.

Carefully place the sea bass fillets skin-side up in the hot pan and sear for 4-5 minutes until the bottom is golden and crispy.

Gently flip the fillets and cook for another 3-4 minutes until the fish reaches an internal temperature of 135-145°F (I use an instant-read thermometer to check the thickest part).

The fish should be opaque and flake easily—don’t overcook it or it will dry out.

Step 4: Finish and Plate

• cooked sea bass fillets from Step 3
• sauce mixture from Step 2
• 1/2 lemon
• 1/4 cup fresh parsley
• salt
• black pepper

Transfer the cooked sea bass fillets to a serving plate or individual plates.

Remove the Mediterranean sauce from heat and stir in the lemon juice.

Taste and adjust the seasoning with salt and pepper as needed—the acidity from the lemon should brighten all the flavors.

Pour the warm sauce generously over the sea bass fillets and garnish with the fresh chopped parsley.

Serve immediately while the fish is still warm and the sauce is at its best.

Delicious Mediterranean Chilean Sea Bass

Delicious Delicious Mediterranean Chilean Sea Bass recipe with step-by-step instructions.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 47 minutes mins

Servings 2 servings

Calories 725 kcal

Ingredients

  

For the sauce::

• 3 tbsp olive oil
• 3 medium shallots (finely diced)
• 2 garlic cloves (minced)
• 1/4 cup dry white wine
• 1/2 cup chicken broth (low-sodium preferred)
• 1/2 cup tomatoes (chopped)
• 1/4 cup black olives (pitted and sliced)
• 1/4 cup red peppers (roasted, chopped)
• 1 tbsp capers (brined)
• 1/2 lemon (juiced)
• 1/4 cup fresh parsley (chopped)
• salt
• black pepper

For the fish::

• 2 sea bass fillets (about 6 oz each)
• 2 tbsp olive oil (I use Colavita extra virgin)
• salt
• black pepper

Instructions

 

• Heat 3 tablespoons of olive oil in a medium saucepan over medium heat. Add the diced shallots and cook for 3-4 minutes, stirring occasionally, until they become translucent and fragrant. Add the minced garlic and cook for 1 minute more, being careful not to burn it. Pour in the dry white wine and let it simmer for 2-3 minutes, allowing the alcohol to evaporate and the flavors to concentrate. This aromatic base will form the foundation of your sauce.
• Add the chicken broth to the pan from Step 1 and bring to a gentle simmer. Stir in the chopped tomatoes, black olives, roasted red peppers, and capers. Reduce heat to low, cover the pan, and let the mixture simmer for 10-15 minutes to allow the flavors to meld together beautifully. I like to taste the sauce halfway through simmering and adjust the seasoning—this quiet simmering time is key to developing depth in the sauce while your fish cooks.
• While the sauce simmers, season both sea bass fillets generously with salt and pepper on both sides. Heat 2 tablespoons of olive oil in a separate large skillet over medium-high heat until it shimmers. Carefully place the sea bass fillets skin-side up in the hot pan and sear for 4-5 minutes until the bottom is golden and crispy. Gently flip the fillets and cook for another 3-4 minutes until the fish reaches an internal temperature of 135-145°F (I use an instant-read thermometer to check the thickest part). The fish should be opaque and flake easily—don't overcook it or it will dry out.
• Transfer the cooked sea bass fillets to a serving plate or individual plates. Remove the Mediterranean sauce from heat and stir in the lemon juice. Taste and adjust the seasoning with salt and pepper as needed—the acidity from the lemon should brighten all the flavors. Pour the warm sauce generously over the sea bass fillets and garnish with the fresh chopped parsley. Serve immediately while the fish is still warm and the sauce is at its best.