Pan Seared Chilean Sea Bass

By Quinn

I’ve found that some of the most delicious food is often the simplest.  This easy and elegant fish recipe hardly has anything to it – the only thing you need is some super fresh wild caught fish.  From there, it’s about observing your each filet as it cooks in order to bring it to prepare it perfectly.

If time is your issue, put your excuses away sister because this whole meal takes no more than 10-minutes of preparation and it tastes like a $30 dish from a fancy NYC restaurant.  

Don’t sweat if your fish is slightly over or under cooked the first time you make it. It will be better the second time.  Promise.  That’s how you learn to cook.  It’s all about trial and error.

Just making the effort to put a homemade meal on the table is an incredible act of self care.

And love, well, that’s always delicious.

chilean sea bass 2

Pan Seared Chilean Sea Bass
Servings: 2
Time: 10 minutes

  • 2 filets of Wild Caught Chilean Sea Bass
  • Extra virgin olive oil
  • Sea salt
  • 1/2 a lemon or lime (optional)


Take your fish out of the fridge and let it come to room temperature, even if it’s just out for a few minutes, that’s great.

Heat a non-stick skillet to medium-high heat with 1-2 tablespoons on extra virgin olive oil.  The amount that you use depends on the size of your skillet since the oil will spread out.  If you’re using a smaller pan, you can use less oil.  Larger pan, more oil.

Generously salt the fish on both sides, but of course you want more on the non-skin side.

When the oil is hot, but not smoking put in the fish, skin side up.  Allow it to cook for about 3-6 minutes.  Cooking time will vary depending on the thickness of your fish.

Just be very aware.  Watch as the color changes.  It will go from cloudy to solid. When it is 90% cooked through, flip it over and cook the skin side for 1-2 minutes.

I love the skin, there are so many good fats in there but if it’s soggy, it doesn’t takes so good, so you want to cook it just a bit.

At the end, squeeze 1/2 a lemon or lime over both filets.  Best served immediately.

We recommend pairing this with a simple salad like THIS ONE or a great veggie dish like THESE.


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Recipe: Black Bean Pasta with Butternut Squash “Cream” Sauce

This recipe is one of our absolute favorites.  We literally make it all the time. Robyn makes it as a quick week night meal and Quinn even uses it to impress her suitors.  (fyi: it works like a charm)

Not only is it delicious, beautiful and FAST but it it’s mostly made from pantry staples! 

It also employs one of the many Quick Cooking Tips you’ll learn in Rock the Kitchen: throw your greens or veggies into the pasta cooking water for quick cooking and to avoid using yet another pot/pan.

You have to try this recipe and let us know what you think down in the comments!

Black Bean Pasta with Butternut Squash “Cream” Sauce
Servings: 4
Time: 10 minutes
  • 1 can butternut squash puree
  • 1 package of black bean pasta (such as Explore Asia’s black bean spaghetti)
  • 2-4 cups of washed baby spinach
  • 1 large sweet white onion, small dice
  • 2 tablespoons extra virgin olive oil
  • 3 garlic cloves, minced
  • ¼ cup white wine (can swap for vegetable stock but it adds a nice flavor)
  • 1 cup vegetable stock or water
  • 1 heaping teaspoon dried tarragon (or basil, cilantro, sage or parsley)
  • Sea salt and black pepper
  • Sprinkle of parmesan or vegan cheese such as Daiya or nutritional yeast (optional)

Cook pasta according to the package instructions.  About 2 minutes before it’s done, throw in a couple handfuls of spinach and allow it to cook down in the water.

To prepare the sauce, sauté the onion and garlic in olive oil on medium-high heat for about 4-5 minutes until soft.   Season with salt and pepper.

After the onions become soft, deglaze the pan with white wine and use a wooden spoon to scrape the bottom of the pan.  This gets up all the good bits of flavor.

Add the vegetable stock, butternut squash and tarragon to pan and season with salt and pepper again, then stir to combine.

Reduce heat and allow the sauce to thicken to desired consistency.  If it’s bubbling you can put a lid on, just leave it slightly ajar.

When the pasta is done drain it in a fine mesh colander and run it under cool water to stop the cooking process.   Top the pasta with sauce and a little bit of cheese, if desired.

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