Pan Seared Chilean Sea Bass on Mashed Cauliflower with Roasted Fresh Tomato Sauce

pan seared chilean sea bass

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Chilean sea bass is my favorite fish and when I was faced with a what to cook for dinner moment I had some of that fish, some fresh from the garden cauliflower and tomatoes. I created a simple yet delicious meal. This does not have a base starch, the cauliflower stands in for potatoes or pasta. The sweet, pan seared Chilean sea bass, the earthy cauliflower and the tart tomatoes all come together for taste experience.

pan seared chilean sea bass recipe

Table of Contents

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Pan Seared Chilean Sea Bass on Mashed Cauliflower with Roasted Tomato Sauce

Serves 2

For the Roasted Tomato Sauce:
8 tomatoes, cored and cut into chunks
2 large garlic cloves, minced
2 tsp salt
1 TBS olive oil
1 TBS chopped fresh basil
1 TBS chopped fresh oregano

For the Mashed Cauliflower:
1 medium head cauliflower
1 tsp unsalted butter
1 TBS salt
1 cup cheddar cheese

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1 8 oz fillet of Chilean sea bass
2 TBS all purpose flour
salt and pepper
1 tsp canola oil

Heat oven to 400°
Add the chopped tomatoes, minced garlic, salt and olive oil to a 13 x 9″ glass or other non reactive baking dish. Mix well.
Roast in the oven for 45 minutes, stirring occasionally

roast tomatoes

Stir in the basil and oregano and roast until the sauce is thick and rich.
While the sauce is roasting cut up the cauliflower head into florets
Put the florets into a medium, heavy bottomed pot with just enough water to cover.
Bring to a boil, reduce to a simmer and cook until soft.

mash cauliflower

Drain, return to the pot and mash. Add the cheese and stir until the cheese melts.
Season to taste with salt and pepper
Prepare the fish.
Lower the oven to 350°
Place the all purpose flour and salt on a small plate.

dredge fish in flour

Dredge the fish in the flour to coat sides.
Heat a small. saute pan or cast iron pan over medium high heat. When hot add the canola oil

pan seared chilean sea bass

Cook the fish on each side for 3 minutes.
Finish in the oven for 10 – 15 minutes depending on its thickness.
To serve:
Cut the fillet in half.
Add some of the mashed cauliflower to the plate.

pan seared chilean sea bass with mashed cauliflower and roasted tomatoes

Then you can either plate the fish and top with the roasted tomato sauce or add the sauce and top with the fish.

How Was the Pan Seared Chilean Sea Bass?

This was really delicious. The roasted tomato sauce had such an amazing flavor; cooking the tomatoes in the oven really brings out the sweetness of them. I love the intense tomato taste against the cheesy cauliflower. The sweet sea bass brought it all together. I know there are purists out there that say you should never have cheese with fish but I throw those rules out – if it tastes good, go with it. And this tasted good!


pan seared chilean sea bass recipe

I plated it both ways. with the sauce under and on top of the fish and both looked and tasted good so go with whichever way you prefer. This sea bass recipe was a delicious way to celebrate the end of the garden.  Other ways I have enjoyed Chilean sea bass include in Lemon Sauce and with Apple and Avocado among other Chilean Sea Bass recipes.



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