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An up close image of pan seared seabass with capers on a white plate with a silver fork.

Pan Seared Chilean Sea Bass with Crispy Capers

Danielle Gaffen, MS, RDN, LD
Total Time 10 mins
Course Main Course
Cuisine Mediterranean
Servings 2 servings
Calories 234 kcal


  • 1 skillet


  • 14 oz Chilean Sea Bass Fillet keep the skin on
  • 1/4 tsp Sea Salt
  • 2 tsp Avocado Oil divided
  • 2 tsp Capers drained, patted dry
  • 2 tsp Chives chopped
  • 2 tsp Lemon Juice


  • Pat the sea bass dry and score the back of the skin about 4 to 5 times to prevent the skin from curling up when cooking. Season with salt.
  • In a skillet over medium heat, add half the oil and then add the dried capers. Cook until crispy, about 2 to 3 minutes. Remove and set aside.
  • In the same skillet, over medium heat, add the remaining oil and then add the sea bass skin side down. Cook for 3 to 4 minutes, then flip and cook for an additional 1 to 2 minutes or until cooked through.
  • Plate the sea bass and top with the capers, chives and lemon juice. Enjoy!



Refrigerate in an airtight container for up to two days.


Serving: 1servingCalories: 234kcalCarbohydrates: 1gProtein: 37gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 81mgSodium: 497mgPotassium: 517mgVitamin A: 353IUVitamin C: 3mgCalcium: 22mgIron: 1mg
Keyword dairy-free, egg-free, gluten-free, grain-free, low-FODMAP, low-glycemic, Mediterranean, nut-free, one-pan, paleo diet-friendly, pescatarian, SCD diet-friendly, seafood, soy-free, sugar-free