Simple Chilean Sea Bass

Our favorite fish to eat in the world is the Chilean Sea Bass, and it's not cheap. A cooked 4 oz. portion can cost you as much $35-$40 at a fancy restaurant. And by the time to factor in drinks, more drinks, dessert, tax, and tip you just spent 2 weeks of grocery money for a fancy meal. I was so thrilled with Costco started to carry this item in their freezer section. I no longer have to break my wallet!!

Why I love this fish? It's an ocean fish, not farm raised and there are compliance around catching these fish as they enter port and distributed to the market. It's high in Omega-3 fatty acid, and that my friend translates to tasty buttery, flaky and meaty fish. Also, the kids won't pinch their nose, it's mild and yummy. Now, don't be tricked Chilean Sea Bass is very different than a typical sea bass, not the same at all!

You can't go wrong with this recipe. It's really hard to overcook Chilean Sea Bass because it's packed full of oil. Be sure to comment if you tried the recipe, would love to hear from you.

Ingredients:

1 to 4 Costco Individually wrapped Chilean Sea Bass (They are about 3.5 - 5 oz each)

1 teaspoon of tamari (gluten-free) or soy sauce

1 teaspoon of sesame oil

1 teaspoon grated lemon rind

Directions:

Note: Best to use a cast iron skillet, less dishes to wash. Non-stick pan will work too, but then you’ll need to transfer this onto a pan that can go into the oven.

Family Meal: Make steam rice to for kiddo, served with a side of Trader Joe's frozen broccoli florets.

Thaw and unwrap the fish. Set oven on Bake at 400 degree. Dry out the fish by placing it on layers of paper towel, then flip it over and let it rest a bit.

While this is going on, lightly spray the pan with the cooking spray. Turn the burner on high and allow the pan get really hot. Right when the pan starts to smoke, place fish on one side for 2 minutes, and cover. Then flip it on to another side for another 2 minutes, cover pan.

Both sides should be golden to medium brown. If the fish pieces are big and not browning, then add a couple minutes on each side.

If using the cast iron skillet, transfer the entire skillet (without lid, uncover) into the oven for 5 minutes at 400 degree.

If using non-stick, transfer it to a baking sheet for 7 minutes.

While the fish continue to cook, grate some fresh lemon peels about 1 tsp into a small bowl,add soy sauce and sesame oil and stir well.

Take the fish out of the oven, spoon the soy sauce mixture onto the fish and cover, let it rest for 3 minutes before serving. This steam process will help infuse the mixture and allow the cooking to continue.

Serve with rice,

steamed broccoli or steamed brussels sprout.

#leanandgreen #glutenfree #proteinrich #highomega3 #leanprotein #habitofhealth #jrichmondfood