Pan-Seared Chilean Sea Bass with Mango Salsa

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

Delicate sea bass pan-seared to golden with a vibrant, sweet mango salsa featuring jalapeño and lime for a balanced flavor. This latin american-inspired seafood ready in about 25 minutes blends salt, black pepper, olive oil into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 15 min Cook: 10 min Serves 4 Latin American cuisine 350 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 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering.
  3. Step 3: Place the fillets skin-side down and sear for 4-5 minutes without moving until the edges are golden and crispy, then flip and cook for another 3 minutes until opaque and cooked through.
  4. Step 4: While the fish cooks, combine 1 cup diced ripe mango, 1/2 cup diced red bell pepper, 1 small minced jalapeño (seeded), 1/4 cup finely chopped red onion, 2 tbsp fresh lime juice, and 2 tbsp chopped cilantro in a bowl and gently mix to create the salsa.
  5. Step 5: Serve each seared sea bass fillet topped with a generous spoonful of the fresh mango salsa.

Frequently asked questions

How long does Pan-Seared Chilean Sea Bass with Mango Salsa take to make?

Total time is about 25 minutes (15 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Chilean Sea Bass with Mango Salsa?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Chilean Sea Bass with Mango Salsa?

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 Mango Salsa 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 Mango Salsa?

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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