FREE 5-Ingredient Recipe EBook

• Why You Need My Chilean Sea Bass Recipe
• Ingredients & Substitutions
• How To Cook Sea Bass
• My Recipe Tips
• Recipe Variations
• Serving Ideas
• More Special Occasion Seafood Recipes
• Chilean Sea Bass Recipe (20 Minutes) Recipe card
• Recipe Reviews

My husband and I have a favorite date-night spot that serves the most incredible baked sea bass with a dreamy beurre blanc sauce. After years of ordering it, I finally decided to recreate it at home. I skipped the pesto crust to keep things simple, but the beurre blanc? Non-negotiable. The result is my Chilean sea bass recipe ! It’s so flaky, buttery, and flavorful that it feels like dining out, but you can make it in less than a half hour. Cook it with me for an amazing date night at home!

Why You Need My Chilean Sea Bass Recipe

• Delicate, buttery, and flaky white fish – Chilean sea bass is tender, moist, and melts in your mouth when cooked right (a.k.a. like this 😉). It has a mild flavor, similar to cod , halibut , grouper, or flounder , that’s perfect for anyone who thinks they’re “not into fish.”
• Luxurious, lemony sauce – Some sea bass recipes cook it by itself, but mine has this rich, buttery French sauce that takes it to restaurant-quality levels. It’s creamy, dreamy, naturally gluten-free, and (I promise) totally doable at home!
• Feels fancy, but so fast – Even though this fish recipe looks and tastes like fine dining, you can make it in just 20 minutes! I highly recommend it for anniversaries, Mother’s Day , or Valentine’s Day .

Ingredients & Substitutions

Here I explain the best ingredients for my sea bass recipe, what each one does, and substitution options. For measurements, see the recipe card .

Baked Sea Bass:

• Sea Bass Fillets – I highly recommend Chilean sea bass fillets if you can get them, which have higher (healthy) fat content than other types. (The official name is Patagonian toothfish, but who uses that?!) Although other varieties will work, that’s the best sea bass of all. In my opinion, the closest substitute is actually sablefish , because it’s just as flaky and buttery.
• Olive Oil – Or avocado oil.
• Lemon Juice – You’ll need zest for the sauce, so grab a fresh lemon rather than bottled.
• Seasoning – I kept it simple to let the delicate flavor of the fish shine: garlic powder (or 2 cloves of minced garlic will work), sea salt, and black pepper.

Beurre Blanc Sauce:

• Unsalted Butter – Cube it into small pieces and keep it cold in the fridge until you’re ready to use it. Cold butter is key for getting the sauce right!
• White Wine Vinegar – This works best for this Chilean sea bass recipe, but if you’re out, apple cider vinegar, white vinegar, or even lemon juice can save the day.
• Dry White Wine – Like Pinot Grigio, Sauvignon Blanc, or even Pinot Blanc. I recommend one you’d like with your dinner, since you’ll have an open bottle, or you can make my chicken saltimbocca with it the next day. If you want to avoid it, swap in more vinegar.
• Shallot – Mince it super fine for the best texture in your sauce. You can sub a few cloves of garlic if you prefer.
• Lemon Zest – Be careful to only get the yellow part, as the white pith is bitter. I love this zester , which is much easier to use than my previous one.
• Heavy Cream – Just a splash makes the sauce creamy. You can substitute half and half (use a little less) for a lighter sauce, or coconut cream for less dairy.
• Sea Salt

How To Cook Sea Bass

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Cook The Chilean Sea Bass:

My baking method is super simple and takes just a few minutes of prep:

1. Mix the “marinade”. Whisk together the olive oil, lemon juice, and garlic powder in a small bowl. I love these little whisks for small amounts like this.
2. Brush onto the fish. Place the sea bass fillets into a large baking dish (I use the biggest one from this set in white) and pat them dry with a paper towel. Brush on the olive oil mixture—don’t worry if a little runs off!

1. Season both sides. Sprinkle with garlic powder, sea salt, and black pepper.
2. Bake until flaky. Cook the sea bass recipe in the oven, until it flakes easily with a fork. (See my tips below for best results!)

Make The Beurre Blanc Sauce:

You can do this while the fish bakes:

1. Simmer the shallots, wine, and vinegar. Combine them in a small saucepan and bring it to a boil, then simmer until it’s reduced to about 2 tablespoons.
2. Add the cream and lemon zest. This will stop the simmering.

1. Emulsify with butter. Turn the heat down low and whisk in the cold butter a few cubes at a time. Finish with a pinch of salt to taste!

Bring It Together:

Serve this baked sea bass recipe with a generous drizzle of beurre blanc. I like to garnish with lemon wedges and fresh parsley!

My Recipe Tips

• Choose thicker fish fillets that are similar in thickness. They’re less likely to overcook and will cook at the same rate. I used 5-ounce fillets, which is the size they usually come in.
• If you have time, bring the sea bass to room temperature. It’ll cook more evenly.
• Leave spaces between the pieces in your baking dish. Again, this is for even cooking.
• Be careful not to overcook. Baking time for Chilean sea bass depends on thickness, so I highly recommend checking with instant read thermometer . Aim for 135-140 degrees F to keep your fish flaky and moist .
• Use a very small, light-colored pan for the sauce. I once used a big, dark pan, and the sauce didn’t want to come together (this is not the time to break out your cast iron). Now I use this mini saucepan , aptly called a butter warmer, and get consistent results with it.
• Keep the butter cold until the last minute. Seriously, don’t take it out of the fridge until you’re ready to use it. It needs to be super cold for the sauce to emulsify.
• Low and slow for the sauce. Beurre blanc is a little finicky—keep the heat low and gentle, or it’ll separate.
• Keep the sauce warm, or it’ll split. If you need to hold it for a bit, keep it in a thermos or leave it in the pan on the stove (but make sure the heat is off).

Recipe Variations

I’ve tried 3 variations on this Chilean sea bass recipe! Try these if you want to change it up:

• Pan sear first – I once tried sea bass at a retreat where the caterer seared it on the stove before baking, and it was incredible! If you like a golden crust, sear the fish in a skillet on the stove over medium heat (1-2 minutes on each side), then bake for about 5 minutes to finish. When I tested this sea bass recipe at home, though, I actually preferred the simplicity and higher moisture of baking it without searing.
• Pesto – Inspired by that restaurant my husband and I love! Bake sea bass like my recipe says, except a few minutes before it’s done, spread a layer of my basil pesto on top and pop back in the oven to finish.
• Lemon butter – If beurre blanc feels too fussy, swap it for my simple lemon butter sauce instead. It’s much easier!

Serving Ideas

Sea bass is definitely “special meal” territory, so I like to serve it with elegant sides. Try these:

• Veggies – Drizzle extra sauce over them! You can roast broccoli or roast zucchini in the oven together with this sea bass recipe (start them first because they take longer than the fish). For my meal above, I air fried asparagus while the fish was cooking, but sautéed eggplant is amazing, too. Finally, I can’t go without mentioning my go-to date night side, green beans almondine .
• Salad s – I’m a big fan of pairing this with a tomato cucumber avocado salad , but any of my healthy salad recipes would work beautifully.
• Starches – Serve rice (or cauliflower rice ) or air fryer roasted potatoes as a base to soak up the dreamy sauce. An Instant Pot baked potato makes a nice heartier side, too.

More Special Occasion Seafood Recipes

If you like my sea bass recipe, try my other seafood dinners for your next date night:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Sea Bass:

• 4 5-oz Chilean sea bass fillets (or other sea bass variety) ▢
• 3 tbsp Olive oil ▢
• 1/2 tbsp Lemon juice ▢
• 1/2 tsp Garlic powder ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Beurre Blanc:

• 1/2 medium Shallot (minced) ▢
• 1/3 cup White wine ▢
• 1 1/2 tbsp White wine vinegar ▢
• 1 tbsp Heavy cream ▢
• 1 tsp Lemon zest ▢
• 1/2 cup Unsalted butter (cut into small teaspoon-sized cubes, very cold, keep refrigerated until right before using) ▢
• 1/4 tsp Sea salt (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Baked Sea Bass:

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a small bowl, whisk together olive oil, lemon juice, and garlic powder.
3. Arrange sea bass fillets in a stoneware baking dish , with space between them. Use paper towels to pat them dry.
4. Brush the fish fillets on both sides with the olive oil mixture. Season both sides with garlic powder, sea salt, and black pepper.
5. Bake for 12-15 minutes , until the sea bass internal temperature reaches 135 to 140 degrees F, or the fish flakes easily with a fork. (For best results, use an instant-read thermometer — it’s done when it reaches 135 to 140 degrees F.)

Beurre Blanc:

1. Meanwhile, in a very small saucepan ( this size is perfect ) over medium-high heat, combine the shallot, wine, & vinegar. Bring to a boil, then reduce heat to medium and simmer for about 3-5 minutes , until the volume is reduced to about 1/4 of the original amount (approximately 2 tablespoons should be left).
2. Stir in the heavy cream and lemon zest.
3. Reduce heat to low. Add 2-3 cubes of very cold butter, stirring constantly until it melts. Continue to add butter 2-3 cubes at a time, stirring and letting it melt after each addition. Keep heat very low and avoid boiling, or the sauce will separate.
4. Season with sea salt to taste.
5. Serve sauce over baked sea bass immediately, or keep warm in a thermos or in the hot pan on the stove (with heat turned off) for up to 30-60 minutes. The sauce can split if it overheats or cools too much, so keep it warm but not hot.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 baked sea bass fillet with 2 tablespoons beurre blanc

• Tips: Check out my recipe tips above to help you get moist, flaky fish that cooks evenly, and prevent your sauce from burning or separating.
• Variations: See my recipe variations above for options to get a golden crust, add pesto, or make an easier sauce.
• Storage: Sea bass tastes best fresh, but you can keep leftovers in the fridge for up to 3-4 days. I think this meal is too expensive to freeze cooked, but it’s fine to freeze the raw fish for up to 6 months. The sauce will separate when cooled and won’t come back together, so enjoy it the day-of!
• Reheat: My favorite method is the air fryer for 1 minute at 350 degrees F, because it locks in moisture so well. Otherwise, you can pop the sea bass in the oven again (at 350 as well) for about 10 minutes.
• Note on nutrition info: This is a rich, filling sea bass recipe. If you want to lighten it up, serve each fish fillet with one tablespoon of sauce instead of two.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sea Bass Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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Chilean Sea Bass Recipe (20 Minutes)

This easy baked Chilean sea bass recipe is buttery, flaky, tender, and drizzled with a velvety beurre blanc sauce. Ready in 20 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/baked-chilean-sea-bass-recipe/

Ingredients

Sea Bass:

• 4 5-oz Chilean sea bass fillets (or other sea bass variety)
• 3 tbsp Olive oil
• 1/2 tbsp Lemon juice
• 1/2 tsp Garlic powder
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper

Beurre Blanc:

• 1/2 medium Shallot (minced)
• 1/3 cup White wine
• 1 1/2 tbsp White wine vinegar
• 1 tbsp Heavy cream
• 1 tsp Lemon zest
• 1/2 cup Unsalted butter (cut into small teaspoon-sized cubes, very cold, keep refrigerated until right before using)
• 1/4 tsp Sea salt (to taste)

Instructions

Baked Sea Bass:

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a small bowl, whisk together olive oil, lemon juice, and garlic powder.
3. Arrange sea bass fillets in a stoneware baking dish , with space between them. Use paper towels to pat them dry.
4. Brush the fish fillets on both sides with the olive oil mixture. Season both sides with garlic powder, sea salt, and black pepper.
5. Bake for 12-15 minutes , until the sea bass internal temperature reaches 135 to 140 degrees F, or the fish flakes easily with a fork. (For best results, use an instant-read thermometer – it’s done when it reaches 135 to 140 degrees F.)

Beurre Blanc:

1. Meanwhile, in a very small saucepan ( this size is perfect ) over medium-high heat, combine the shallot, wine, & vinegar. Bring to a boil, then reduce heat to medium and simmer for about 3-5 minutes , until the volume is reduced to about 1/4 of the original amount (approximately 2 tablespoons should be left).
2. Stir in the heavy cream and lemon zest.
3. Reduce heat to low. Add 2-3 cubes of very cold butter, stirring constantly until it melts. Continue to add butter 2-3 cubes at a time, stirring and letting it melt after each addition. Keep heat very low and avoid boiling, or the sauce will separate.
4. Season with sea salt to taste.
5. Serve sauce over baked sea bass immediately, or keep warm in a thermos or in the hot pan on the stove (with heat turned off) for up to 30-60 minutes. The sauce can split if it overheats or cools too much, so keep it warm but not hot.

Maya’s Recipe Notes

Serving size: 1 baked sea bass fillet with 2 tablespoons beurre blanc

• Tips: Check out my recipe tips above to help you get moist, flaky fish that cooks evenly, and prevent your sauce from burning or separating.
• Variations: See my recipe variations above for options to get a golden crust, add pesto, or make an easier sauce.
• Storage: Sea bass tastes best fresh, but you can keep leftovers in the fridge for up to 3-4 days. I think this meal is too expensive to freeze cooked, but it’s fine to freeze the raw fish for up to 6 months. The sauce will separate when cooled and won’t come back together, so enjoy it the day-of!
• Reheat: My favorite method is the air fryer for 1 minute at 350 degrees F, because it locks in moisture so well. Otherwise, you can pop the sea bass in the oven again (at 350 as well) for about 10 minutes.
• Note on nutrition info: This is a rich, filling sea bass recipe. If you want to lighten it up, serve each fish fillet with one tablespoon of sauce instead of two.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

FREE 5-Ingredient Recipe EBook

• Why You Need My Chilean Sea Bass Recipe
• Ingredients & Substitutions
• How To Cook Sea Bass
• My Recipe Tips
• Recipe Variations
• Serving Ideas
• More Special Occasion Seafood Recipes
• Chilean Sea Bass Recipe (20 Minutes) Recipe card
• Recipe Reviews

My husband and I have a favorite date-night spot that serves the most incredible baked sea bass with a dreamy beurre blanc sauce. After years of ordering it, I finally decided to recreate it at home. I skipped the pesto crust to keep things simple, but the beurre blanc? Non-negotiable. The result is my Chilean sea bass recipe ! It’s so flaky, buttery, and flavorful that it feels like dining out, but you can make it in less than a half hour. Cook it with me for an amazing date night at home!

Why You Need My Chilean Sea Bass Recipe

• Delicate, buttery, and flaky white fish – Chilean sea bass is tender, moist, and melts in your mouth when cooked right (a.k.a. like this 😉). It has a mild flavor, similar to cod , halibut , grouper, or flounder , that’s perfect for anyone who thinks they’re “not into fish.”
• Luxurious, lemony sauce – Some sea bass recipes cook it by itself, but mine has this rich, buttery French sauce that takes it to restaurant-quality levels. It’s creamy, dreamy, naturally gluten-free, and (I promise) totally doable at home!
• Feels fancy, but so fast – Even though this fish recipe looks and tastes like fine dining, you can make it in just 20 minutes! I highly recommend it for anniversaries, Mother’s Day , or Valentine’s Day .

Ingredients & Substitutions

Here I explain the best ingredients for my sea bass recipe, what each one does, and substitution options. For measurements, see the recipe card .

Baked Sea Bass:

• Sea Bass Fillets – I highly recommend Chilean sea bass fillets if you can get them, which have higher (healthy) fat content than other types. (The official name is Patagonian toothfish, but who uses that?!) Although other varieties will work, that’s the best sea bass of all. In my opinion, the closest substitute is actually sablefish , because it’s just as flaky and buttery.
• Olive Oil – Or avocado oil.
• Lemon Juice – You’ll need zest for the sauce, so grab a fresh lemon rather than bottled.
• Seasoning – I kept it simple to let the delicate flavor of the fish shine: garlic powder (or 2 cloves of minced garlic will work), sea salt, and black pepper.

Beurre Blanc Sauce:

• Unsalted Butter – Cube it into small pieces and keep it cold in the fridge until you’re ready to use it. Cold butter is key for getting the sauce right!
• White Wine Vinegar – This works best for this Chilean sea bass recipe, but if you’re out, apple cider vinegar, white vinegar, or even lemon juice can save the day.
• Dry White Wine – Like Pinot Grigio, Sauvignon Blanc, or even Pinot Blanc. I recommend one you’d like with your dinner, since you’ll have an open bottle, or you can make my chicken saltimbocca with it the next day. If you want to avoid it, swap in more vinegar.
• Shallot – Mince it super fine for the best texture in your sauce. You can sub a few cloves of garlic if you prefer.
• Lemon Zest – Be careful to only get the yellow part, as the white pith is bitter. I love this zester , which is much easier to use than my previous one.
• Heavy Cream – Just a splash makes the sauce creamy. You can substitute half and half (use a little less) for a lighter sauce, or coconut cream for less dairy.
• Sea Salt

How To Cook Sea Bass

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Cook The Chilean Sea Bass:

My baking method is super simple and takes just a few minutes of prep:

1. Mix the “marinade”. Whisk together the olive oil, lemon juice, and garlic powder in a small bowl. I love these little whisks for small amounts like this.
2. Brush onto the fish. Place the sea bass fillets into a large baking dish (I use the biggest one from this set in white) and pat them dry with a paper towel. Brush on the olive oil mixture—don’t worry if a little runs off!

1. Season both sides. Sprinkle with garlic powder, sea salt, and black pepper.
2. Bake until flaky. Cook the sea bass recipe in the oven, until it flakes easily with a fork. (See my tips below for best results!)

Make The Beurre Blanc Sauce:

You can do this while the fish bakes:

1. Simmer the shallots, wine, and vinegar. Combine them in a small saucepan and bring it to a boil, then simmer until it’s reduced to about 2 tablespoons.
2. Add the cream and lemon zest. This will stop the simmering.

1. Emulsify with butter. Turn the heat down low and whisk in the cold butter a few cubes at a time. Finish with a pinch of salt to taste!

Bring It Together:

Serve this baked sea bass recipe with a generous drizzle of beurre blanc. I like to garnish with lemon wedges and fresh parsley!

My Recipe Tips

• Choose thicker fish fillets that are similar in thickness. They’re less likely to overcook and will cook at the same rate. I used 5-ounce fillets, which is the size they usually come in.
• If you have time, bring the sea bass to room temperature. It’ll cook more evenly.
• Leave spaces between the pieces in your baking dish. Again, this is for even cooking.
• Be careful not to overcook. Baking time for Chilean sea bass depends on thickness, so I highly recommend checking with instant read thermometer . Aim for 135-140 degrees F to keep your fish flaky and moist .
• Use a very small, light-colored pan for the sauce. I once used a big, dark pan, and the sauce didn’t want to come together (this is not the time to break out your cast iron). Now I use this mini saucepan , aptly called a butter warmer, and get consistent results with it.
• Keep the butter cold until the last minute. Seriously, don’t take it out of the fridge until you’re ready to use it. It needs to be super cold for the sauce to emulsify.
• Low and slow for the sauce. Beurre blanc is a little finicky—keep the heat low and gentle, or it’ll separate.
• Keep the sauce warm, or it’ll split. If you need to hold it for a bit, keep it in a thermos or leave it in the pan on the stove (but make sure the heat is off).

Recipe Variations

I’ve tried 3 variations on this Chilean sea bass recipe! Try these if you want to change it up:

• Pan sear first – I once tried sea bass at a retreat where the caterer seared it on the stove before baking, and it was incredible! If you like a golden crust, sear the fish in a skillet on the stove over medium heat (1-2 minutes on each side), then bake for about 5 minutes to finish. When I tested this sea bass recipe at home, though, I actually preferred the simplicity and higher moisture of baking it without searing.
• Pesto – Inspired by that restaurant my husband and I love! Bake sea bass like my recipe says, except a few minutes before it’s done, spread a layer of my basil pesto on top and pop back in the oven to finish.
• Lemon butter – If beurre blanc feels too fussy, swap it for my simple lemon butter sauce instead. It’s much easier!

Serving Ideas

Sea bass is definitely “special meal” territory, so I like to serve it with elegant sides. Try these:

• Veggies – Drizzle extra sauce over them! You can roast broccoli or roast zucchini in the oven together with this sea bass recipe (start them first because they take longer than the fish). For my meal above, I air fried asparagus while the fish was cooking, but sautéed eggplant is amazing, too. Finally, I can’t go without mentioning my go-to date night side, green beans almondine .
• Salad s – I’m a big fan of pairing this with a tomato cucumber avocado salad , but any of my healthy salad recipes would work beautifully.
• Starches – Serve rice (or cauliflower rice ) or air fryer roasted potatoes as a base to soak up the dreamy sauce. An Instant Pot baked potato makes a nice heartier side, too.

More Special Occasion Seafood Recipes

If you like my sea bass recipe, try my other seafood dinners for your next date night:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Sea Bass:

• 4 5-oz Chilean sea bass fillets (or other sea bass variety) ▢
• 3 tbsp Olive oil ▢
• 1/2 tbsp Lemon juice ▢
• 1/2 tsp Garlic powder ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Beurre Blanc:

• 1/2 medium Shallot (minced) ▢
• 1/3 cup White wine ▢
• 1 1/2 tbsp White wine vinegar ▢
• 1 tbsp Heavy cream ▢
• 1 tsp Lemon zest ▢
• 1/2 cup Unsalted butter (cut into small teaspoon-sized cubes, very cold, keep refrigerated until right before using) ▢
• 1/4 tsp Sea salt (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Baked Sea Bass:

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a small bowl, whisk together olive oil, lemon juice, and garlic powder.
3. Arrange sea bass fillets in a stoneware baking dish , with space between them. Use paper towels to pat them dry.
4. Brush the fish fillets on both sides with the olive oil mixture. Season both sides with garlic powder, sea salt, and black pepper.
5. Bake for 12-15 minutes , until the sea bass internal temperature reaches 135 to 140 degrees F, or the fish flakes easily with a fork. (For best results, use an instant-read thermometer — it’s done when it reaches 135 to 140 degrees F.)

Beurre Blanc:

1. Meanwhile, in a very small saucepan ( this size is perfect ) over medium-high heat, combine the shallot, wine, & vinegar. Bring to a boil, then reduce heat to medium and simmer for about 3-5 minutes , until the volume is reduced to about 1/4 of the original amount (approximately 2 tablespoons should be left).
2. Stir in the heavy cream and lemon zest.
3. Reduce heat to low. Add 2-3 cubes of very cold butter, stirring constantly until it melts. Continue to add butter 2-3 cubes at a time, stirring and letting it melt after each addition. Keep heat very low and avoid boiling, or the sauce will separate.
4. Season with sea salt to taste.
5. Serve sauce over baked sea bass immediately, or keep warm in a thermos or in the hot pan on the stove (with heat turned off) for up to 30-60 minutes. The sauce can split if it overheats or cools too much, so keep it warm but not hot.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 baked sea bass fillet with 2 tablespoons beurre blanc

• Tips: Check out my recipe tips above to help you get moist, flaky fish that cooks evenly, and prevent your sauce from burning or separating.
• Variations: See my recipe variations above for options to get a golden crust, add pesto, or make an easier sauce.
• Storage: Sea bass tastes best fresh, but you can keep leftovers in the fridge for up to 3-4 days. I think this meal is too expensive to freeze cooked, but it’s fine to freeze the raw fish for up to 6 months. The sauce will separate when cooled and won’t come back together, so enjoy it the day-of!
• Reheat: My favorite method is the air fryer for 1 minute at 350 degrees F, because it locks in moisture so well. Otherwise, you can pop the sea bass in the oven again (at 350 as well) for about 10 minutes.
• Note on nutrition info: This is a rich, filling sea bass recipe. If you want to lighten it up, serve each fish fillet with one tablespoon of sauce instead of two.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Sea Bass Recipe