Perfect Pan-Seared Chilean Sea Bass with Fresh Mango Salsa: A Quick & Healthy Recipe
Prepare your taste buds for an extraordinary culinary experience with this Chilean Sea Bass featuring a vibrant, homemade mango salsa. This dish is a harmonious blend of rich, buttery fish and a sweet, tangy, and subtly spicy salsa that promises an explosion of irresistible flavors. Best of all, this gourmet-quality meal comes together in under 30 minutes, making it an ideal choice for a healthy and impressive weeknight dinner or a special occasion.
Serving seafood at least once a week is a fantastic way to incorporate lean protein and essential nutrients into your diet. Beyond its health benefits, seafood like Chilean sea bass is surprisingly simple to cook, delivering complex flavors with minimal effort. Elevate your meal by serving this exquisite fish alongside fluffy white rice and a classic side like green beans almondine for a truly complete and satisfying experience. Get ready to impress yourself and your loved ones with this quick, easy, and undeniably delicious recipe!
Why You’ll Adore This Chilean Sea Bass & Mango Salsa Recipe
This recipe isn’t just another fish dish; it’s a culinary triumph that will quickly become a favorite in your kitchen. Here’s why you’ll absolutely fall in love with it:
- Unbelievably Fast Cooking Time: The star of this dish, Chilean sea bass, cooks in astonishingly little time. With just about 6 minutes on each side, you’re looking at a total of approximately 12 minutes for perfectly cooked fish. This makes it an absolute lifesaver for busy weeknights when you crave something wholesome and delicious without spending hours in the kitchen.
- Perfectly Cooked, Flaky, and Flavorful Fish: Experience Chilean sea bass at its finest – flaky and tender on the inside with a beautifully slight char and crispy skin on the outside. Each fillet is perfectly seasoned with just salt and pepper, allowing the natural, rich, buttery flavor of the fish to shine through, creating a truly melt-in-your-mouth experience.
- A Vibrant & Balanced Mango Salsa: The homemade mango salsa is the ultimate complement to the rich sea bass. It’s a symphony of sweet from ripe mangoes, savory notes from onions and cilantro, a zesty kick from lime, and a subtle hint of spice from fresh jalapeños. This fresh, bright salsa cuts through the richness of the fish, adding a refreshing contrast that elevates every single bite. It’s a delightful burst of tropical freshness that will leave you wanting more.
- Healthy & Wholesome: Chilean sea bass is packed with beneficial omega-3 fatty acids, making this meal not only incredibly tasty but also great for your health. Paired with a fresh, vitamin-rich salsa, it’s a guilt-free gourmet experience.
- Impressive Yet Simple: Despite its sophisticated presentation and flavor profile, this dish is incredibly straightforward to prepare. It’s perfect for entertaining guests when you want to create a memorable meal without all the stress, or simply for treating yourself to something special.
Essential Ingredient Insights for Success
The beauty of this recipe lies in its simplicity and the quality of its ingredients. Here’s a closer look at what you’ll need and some tips for selecting and preparing them:
- Chilean Sea Bass (Patagonian Toothfish):
This exquisite fish, also known as Patagonian toothfish, is prized for its rich, buttery flavor and firm, flaky texture. While it can be a bit pricier than other fish, its delicate taste makes it worth the splurge. To truly appreciate its natural goodness, I highly recommend seasoning it simply with only salt and freshly ground black pepper. Overpowering spices can mask its inherent deliciousness. When purchasing, look for fillets that are thick, moist, and have a fresh, mild scent. Sustainable sourcing is also a key consideration; check for certifications like the Marine Stewardship Council (MSC). Most importantly, be vigilant not to overcook the fish, as it can quickly dry out and lose its tender texture.
- Mangos:
For this salsa, the ideal mangoes are those that are slightly ripe – firm but with a gentle give when squeezed. They should have a fragrant, sweet aroma near the stem. If mangoes aren’t in season or you’re looking for an alternative, fresh pineapple or even peaches can offer a similar sweet and tangy profile to your salsa, adapting beautifully to the recipe. Learning how to properly dice a mango, separating the flesh from the pit, will make preparation much easier.
- Cilantro:
Cilantro adds a burst of fresh, herbaceous flavor to the salsa, which perfectly complements the tropical notes of the mango and the richness of the fish. However, if you’re among those who find cilantro tastes like soap (a genetic predisposition!), don’t despair! You can easily substitute it with fresh parsley for a milder, clean flavor, or even fresh mint for a more adventurous twist. You can also simply omit it if you prefer.
- Scallions & Red Onion: These aromatic vegetables provide a subtle pungency and crisp texture to the salsa, balancing the sweetness of the mango. Finely dicing the red onion ensures its flavor integrates seamlessly without being overwhelming.
- Jalapeño: For a mild salsa with just a hint of warmth, deseed and finely dice your jalapeño. If you prefer more heat, you can include some of the seeds. Remember, the majority of a jalapeño’s capsaicin (which provides the heat) is in the white pith and seeds.
- Lime Juice & Vinegar: Freshly squeezed lime juice is crucial for brightness and acidity, cutting through the richness of the fish and balancing the salsa. A touch of vinegar (white wine or apple cider vinegar works well) adds another layer of tang.
- Honey: This natural sweetener enhances the mango’s sweetness and helps to balance the acidity of the lime and vinegar. Adjust the amount based on the ripeness and natural sweetness of your mangoes.
- Cumin & Olive Oil: Cumin adds a warm, earthy depth to the salsa, complementing the other flavors. Good quality olive oil helps to bring all the salsa ingredients together, creating a silky texture.
Step-by-Step Guide: Crafting Your Chilean Sea Bass with Mango Salsa
Follow these simple instructions to create this delightful dish that’s bursting with fresh flavors and perfectly cooked fish. Precision in timing and preparation are key to achieving the best results.
- Prepare the Mango Salsa: In a large mixing bowl, combine the finely diced mangos, thinly sliced scallions, finely diced red onions, deseeded and diced jalapeños, and chopped fresh cilantro. Add the lime juice, vinegar, honey (adjust to your mango’s sweetness), cumin (if using), and olive oil. Gently toss all the ingredients until well combined. Season the salsa generously with salt and freshly ground black pepper to taste. Allow the salsa to sit for at least 10-15 minutes at room temperature for the flavors to meld beautifully while you prepare the fish.
- Prepare the Chilean Sea Bass: Before seasoning, it’s crucial to pat the Chilean sea bass fillets completely dry on both sides using paper towels. This step helps achieve a beautiful, crispy sear. Once dry, season both sides of the fish generously with salt and freshly ground black pepper. Don’t be shy with the seasoning; it brings out the natural flavors of the fish.
- Pan-Sear the Sea Bass: Heat approximately 3 tablespoons of a neutral cooking oil (like avocado, grapeseed, or canola oil) in a large, heavy-bottomed skillet (cast iron works wonderfully) over medium-high heat. Once the oil is shimmering and just starting to smoke, carefully add the Chilean sea bass fillets to the skillet, skin-side down first (if applicable). Immediately reduce the heat to medium. Cook for about 6-7 minutes on the first side, allowing a golden-brown, crispy crust to form. The exact cooking time will depend on the thickness of your fillets. For thinner pieces, 4-5 minutes per side might suffice. Flip the fish gently and continue to cook for another 5-6 minutes on the other side, or until the fish reaches an internal temperature of 145 degrees F and flakes easily with a fork. Avoid moving the fish too much during searing to ensure a good crust.
- Serve and Enjoy: Once cooked, transfer the pan-seared Chilean sea bass fillets to serving plates. If desired, squeeze a little fresh lemon juice over the fish for an extra burst of brightness. Generously top each fillet with your freshly prepared mango salsa. Serve immediately with your chosen sides, such as fluffy rice, quinoa, or roasted vegetables. Enjoy this exquisite, flavorful meal!
Expert Tips for a Flawless Chilean Sea Bass
Achieving a restaurant-quality meal at home is easier than you think with these expert tips:
- Adjust Honey to Mango Sweetness: The sweetness of mangoes can vary greatly. If your mangoes are exceptionally sweet and ripe, you might find it unnecessary to add the honey to the salsa. Always taste the salsa before adding sweetener and adjust according to your preference and the natural sweetness of the fruit.
- Fish Fillet Alternatives: While Chilean sea bass is a fantastic choice, this mango salsa is incredibly versatile and pairs wonderfully with other fish fillets. Feel free to experiment with salmon, halibut, cod, or red snapper. Each offers a slightly different texture and flavor, but all will be elevated by the fresh, vibrant salsa. Adjust cooking times based on the thickness and type of fish.
- Customize the Heat Level: The recipe suggests deseeding the jalapeño for a milder salsa. If you crave more heat, simply leave some or all of the seeds in when dicing. For an even spicier kick, you can add a pinch of red pepper flakes or a small amount of finely minced habanero pepper, but be cautious as a little goes a long way!
- Bring Fish to Room Temperature: For more even cooking, remove your Chilean sea bass fillets from the refrigerator at least 15-20 minutes before you plan to cook them. This allows the fish to come closer to room temperature, preventing the outside from overcooking before the inside is done, resulting in a perfectly cooked, tender fillet.
- Don’t Crowd the Pan: If cooking multiple fillets, make sure not to overcrowd your skillet. Cook in batches if necessary. Crowding the pan can lower the temperature of the oil, preventing a good sear and instead steaming the fish.
- Crispy Skin Secret: If your sea bass has skin, placing it skin-side down first in hot oil and pressing gently with a spatula for the first minute helps ensure maximum contact with the pan, resulting in wonderfully crispy skin.
- Serve Immediately: For the best texture and flavor, serve the pan-seared Chilean sea bass immediately after cooking. The crispy exterior is best enjoyed fresh off the pan.
Storage and Reheating Suggestions
Proper storage is essential to enjoy your delicious meal for longer:
Leftover Chilean sea bass with mango salsa will keep well in the refrigerator for about 2-3 days when stored in a zippered bag or an airtight container. When you’re ready to enjoy the fish again, gently reheat it in a skillet over low heat or in a preheated oven (around 275°F/135°C) for 10-15 minutes to prevent it from drying out. Avoid high heat as it can toughen the fish. Always remember to serve the mango salsa cold; reheating it will compromise its fresh texture and vibrant flavor. It’s best to store the fish and salsa separately if possible.
More Irresistible Seafood Recipes to Explore
If you loved this Chilean sea bass recipe, you’re in for a treat with these other fantastic seafood dishes:
- Air Fryer Honey Chilean Sea Bass
- Crab Stuffed Salmon
- Pan-Seared Chilean Sea Bass
- Spinach Stuffed Salmon
Tried this incredibly delicious recipe? We’d love to hear from you! Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card below and/or share your thoughts with a review in the comments section further down the page. Your feedback is greatly appreciated! And for more culinary inspiration and daily recipe ideas, consider following me on Facebook, Instagram, or Pinterest!
Chilean Sea Bass with Mango Salsa
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Ingredients
- 1 lb Chilean sea bass
- salt and pepper to taste
- 3 tbsp oil
Mango Salsa
- 2 mangos , ripe
- 1 scallion
- 1/2 jalapeno , deseeded and diced
- 1/2 red onion , finely diced
- 1/2 lime, juiced
- 1 bunch fresh cilantro
- 1/2 tsp cumin, optional
- 1 tbsp olive oil
- 1/2 tsp vinegar
- 1 tsp honey , or to taste
- salt and pepper to taste
Instructions
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Start by preparing the mango salsa. In a large bowl, combine the diced mangos, scallions, onions, jalapenos, cilantro, vinegar, honey, cumin, olive oil, and lime juice. Season with salt and pepper.
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Pat dry the Chilean sea bass on both sides with a paper towel. Season generously on both sides with salt and pepper.
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Heat about 3 tbsp of oil in a skillet over medium-high heat. Add the Chilean sea bass to the skillet skin side down. Reduce the heat to medium and cook for about 7 minutes on each side. Depending on the thickness of the sea bass. If the pieces are on the thinner side cook for 4-5 minutes or until it reaches an internal temperature of 145 degrees F.
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Squeeze fresh lemon juice over the cooked fish if desired, top it off with mango salsa, and enjoy.
Notes
- If your mangos are perfectly sweet, omit the honey.
- You can use any type of fish fillets you prefer. Salmon, halibut, or red snapper go great with fresh mango salsa too!
- The mango salsa is fairly mild when it comes to heat but feel free to add the jalapeno seeds if you want it spicy.
- Remove Chilean sea bass fillets from the fridge for at least 15 minutes before cooking.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Additional Info
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