Pan-Seared Chilean Sea Bass with Roasted Poblano Pepper Sauce

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

Delicately pan-seared Chilean sea bass served with a smoky roasted poblano pepper sauce infused with garlic and lime. This seafood (gluten free) ready in about 35 minutes blends (6 oz each) Chilean sea bass fillets, divided salt, divided black pepper 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 450 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: 20 min Cook: 15 min Serves 4 Seafood cuisine 450 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F. Brush 2 whole poblano peppers with 1 tbsp olive oil and roast on a baking sheet for 15 minutes, turning halfway, until skins are blistered and charred. Place in a bowl and cover with plastic wrap to steam for 10 minutes. Peel off skins, remove seeds, and chop coarsely.
  2. Step 2: In a blender or food processor, combine the peeled roasted poblanos, 3 minced garlic cloves, 2 tbsp lime juice, and 1/2 cup heavy cream. Blend until smooth and season with 1/2 tsp salt and 1/2 tsp black pepper. Set sauce aside.
  3. Step 3: Pat 4 Chilean sea bass fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  4. Step 4: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add sea bass fillets skin-side down and sear for 4-5 minutes until the skin is golden and crisp. Carefully flip and cook for an additional 3-4 minutes until opaque and cooked through.
  5. Step 5: Remove the fish from the skillet and keep warm. Add the poblano pepper sauce to the skillet and warm over low heat for 2-3 minutes until heated through.
  6. Step 6: Serve each sea bass fillet topped with warm roasted poblano pepper sauce and garnish with 2 tbsp chopped fresh cilantro.

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Frequently asked questions

How long does Pan-Seared Chilean Sea Bass with Roasted Poblano Pepper Sauce take to make?

Total time is about 35 minutes (20 min prep + 15 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 Roasted Poblano Pepper Sauce?

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 Roasted Poblano Pepper 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 Roasted Poblano Pepper 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.

Is Pan-Seared Chilean Sea Bass with Roasted Poblano Pepper Sauce gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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