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Poached Chilean Sea Bass

Ingredients

  • 2- 6 to 8 ounce Chilean sea bass filets, skinless
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 small shallot, minced
  • 2 garlic cloves, minced
  • 1 cup cherry tomatoes, halved
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 jalapeño, thinly sliced
  • 1/2 cup white wine
  • 1 cup chicken stock, plus
  • juice of one orange
  • juice of 1/2 lemon
  • 1 can cannellini beans, rinsed and drained
  • 4 ounces fresh baby spinach
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This fish recipe is everything! Trust me, you will be making this Poached Chilean Sea Bass over, and over again! Poaching the fish creates this light, flaky and super moist texture. The combination of flavors in the poaching liquid will make you want to savor every last drop. Fresh jalapeños give this fish dish just a hint of heat, without being overbearing. Super fresh ingredients make this one superb dish with zero guilt.

Naturally, I created a short video on TikTok showing you how to prepare this fabulous sea bass dish. Be sure to check it out in the recipe down below. If you have not yet signed up for this social media platform, use my code 5SSIS800K0H06 to create an account.

two poached Chilean sea bass filets in a pan with wilted spinach, poaching liquid and cannellini beans

WHAT IS CHILEAN SEA BASS?

Did you know that the real name of Chilean sea bass is Patagonian toothfish? In addition, it’s not really a sea bass. Chilean sea bass is caught in the deep waters near Antarctica.

WHAT DOES CHILEAN SEA BASS TASTE LIKE?

Sea bass is a white fish with a mild, delicate flavor with just a hint of sweetness. The flesh of Chilean sea bass is buttery and tender. Once cooked, the flesh becomes moist and flakes off in medium-sized pieces. Sea bass is an excellent choice for those who do not prefer a strong, “fishy” tasting fish.

SUBSTITUTES FOR SEA BASS

Chilean sea bass can be quite expensive. Additionally, it may be difficult to locate. In either case, grouper, cod, Alaskan Pollock, orange roughy and/or sablefish would be great substitutes for Chilean sea bass.

WHAT DOES IT MEAN TO POACH FISH

Poaching fish is easier than you may think. Basically, the fish is allowed to simmer in liquid. Poaching is a simple, quick and delicious cooking technique that can be used on filets or whole fish. I can assure you, this Poached Chilean Sea Bass recipe will be on repeat. The following are perfect examples of fish that are best for poaching:

  • Sea bass
  • Mahi Mahi
  • Barramundi
  • Arctic char
  • Dover sole
  • Salmon
  • Halibut

TIPS ON POACHING CHILEAN SEA BASS

So, you have scored the most perfect sea bass filets. As mentioned above, they were probably quite expensive. Given this, you will want to follow these simple tips for poaching Chilean sea bass to perfection:

  • use my combination of liquid, herbs, acid and vegetables to create a tasty poaching liquid
  • taste the poaching liquid prior to adding the fish (taste for salt, acid, etc) adjust taste to your liking
  • once the tomatoes have cooked down, add more stock, if needed
  • base the poaching time on the thickness of the fish (8 to 10 minutes for a 1 1/2″ to 2″ thickness)
  • try not to overcook
  • do NOT boil the fish in the liquid…just a simmer!

HOW TO SERVE POACHED CHILEAN SEA BASS

This recipe for Poached Chilean Sea Bass can be served on its on own, or with steamed rice and/or crusty bread. Believe me, you will want to enjoy all of that incredible poaching liquid.

Poached fish would be an excellent addition to your Feast of the Seven Fishes menu on Christmas Eve! Also, if you are a fan of halibut, check out this similar recipe for Pan Seared Halibut in a Spicy Tomato Broth!

WHAT TO DO WITH LEFTOVER POACHED FISH

Poached fish will last up to two to three days in the fridge stored in an airtight container.

Freezing this Poached Chilean Sea Bass can be done. Store in an airtight container and place in the bottom of the freezer to allow the fish to freeze quickly. The frozen poached fish will last up to three months in the freezer.

Print
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two poached Chilean sea bass filets in a pan with wilted spinach, poaching liquid and cannellini beans

Poached Chilean Sea Bass


  • Author:Charlotte Fashion Plate
  • Prep Time:5 minutes
  • Cook Time:18 minutes
  • Total Time:23 minutes
  • Yield:2 servings 1x

Description

You will be making this Poached Chilean Sea Bass over, and over again! Poaching the fish creates this light, flaky and super moist texture. The combination of flavors in the poaching liquid will make you want to savor every last drop. Fresh jalapeños give this fish dish just a hint of heat, without being overbearing. Super fresh ingredients make this one superb dish with zero guilt.


Ingredients

Scale
  • 26 to 7 ounce Chilean sea bass filets, skinless
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 small shallot, minced
  • 2 garlic cloves, minced
  • 1 cup cherry tomatoes, halved
  • 1 jalapeño, thinly sliced
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 cup white wine
  • 1 cup chicken stock, plus
  • juice of one orange
  • juice of 1/2 lemon
  • 1 can cannellini beans, rinsed and drained
  • 4 ounces fresh baby spinach

Instructions

  1. Give the fish filets a gently rinse.
  2. Pat dry and season with kosher salt and black pepper.
  3. Reserve in fridge until ready to use.
  4. Sauté the shallots and garlic in olive oil in a deep pan for about a minute.
  5. Add the tomatoes and jalapeño slices.
  6. Season with kosher salt and black pepper.
  7. Cook for a few minutes.
  8. Pour in the white wine, chicken stock, orange juice and lemon juice.
  9. Cover and allow to simmer for about 8 minutes. Breaking down the tomatoes, often.
  10. Add additional stock or wine to the poaching liquid, if needed.
  11. Place the fish filets in the poaching liquid. Spoon over some of the liquid.
  12. Cover and allow the fish to poach until the fish is no longer translucent. About 8 to 10 minutes for 1 1/2″ to 2″ thickness.
  13. Once a fork can easily pierce through the flesh, the fish is done. Try not to overcook.
  14. Add in the cannellini beans and spinach. Allow the spinach to wilt just a minute, or so.
  15. Serve with steamed rice and crusty bread.
  16. ENJOY!

Notes

SEE POST FOR NOTES!

Nutrition

  • Serving Size:1 serving

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