Pan-Seared Chilean Sea Bass with Avocado-Cilantro Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

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Tender pan-seared Chilean sea bass paired with a vibrant avocado-cilantro sauce that balances richness with fresh citrus notes. This Latin American-inspired seafood recipe, ready in about 20 minutes, pairs Chilean sea bass fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 10 min Serves 4 Latin American cuisine 400 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 Chilean sea bass fillets (6 oz each) and season both sides with 1.5 tsp salt and 1 tsp black pepper.
  2. Step 2: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add fillets skin-side down and sear for 4-5 minutes until the skin is crisp and golden. Carefully flip and cook an additional 3-4 minutes until fish is opaque and flakes easily.
  3. Step 3: Meanwhile, in a blender or food processor, combine 1 medium ripe avocado, 1/2 cup fresh cilantro leaves, 2 tbsp lime juice, 1 garlic clove, 1/2 small seeded jalapeño, 1/4 cup plain Greek yogurt, 2 tbsp water, and 1/2 tsp salt. Blend until smooth and creamy.
  4. Step 4: Serve the pan-seared sea bass topped with a generous spoonful of avocado-cilantro sauce alongside steamed vegetables or rice.

Frequently asked questions

How long does Pan-Seared Chilean Sea Bass with Avocado-Cilantro Sauce take to make?

Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chilean Sea Bass with Avocado-Cilantro Sauce?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Pan-Seared Chilean Sea Bass with Avocado-Cilantro Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chilean Sea Bass with Avocado-Cilantro Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Chilean Sea Bass with Avocado-Cilantro Sauce?

Latin American seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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