Pan Roasted Sea Bass with Tomato & Capers

Sea Bass with Tomato and Capers

I adapted this pan-roasted sea bass recipe from one of my favorite cooking magazines, Fine Cooking. The original recipe calls for Halibut, but I found some nice-looking Chilean sea bass at the market. You can substitute any mild white fish like cod or grouper.

Great-tasting local tomatoes are unavailable yet, but you can find cherry or grape tomatoes in many flavors at most supermarkets. I pick up a big container of them at Costco each week, and my daughters eat them like candy.

This technique for cooking this dish is what I call "Pan Roasting". Fine cooking calls it "Sear-Roasting," which may be more accurate, but I like the sound of pan roasting.

You start by browning (searing) the fish in an ovenproof skillet and finishing in the oven. This is how they do it in many restaurants, and it is a great technique for lots of your favorite recipes.

Ingredients

Chilean sea bass, also known as Patagonian toothfish (Dissostichus eleginoides), is a type of fish that is highly prized for its succulent, white flesh and rich flavor. Despite its name, it is not a true bass but rather a deep-sea fish found in the cold, deep waters of the Southern Hemisphere, particularly in the sub-Antarctic and Antarctic regions.

Capers are small, green flower buds that are commonly used as a seasoning in Mediterranean cuisine. These buds come from the caper bush (Capparis spinosa), which is a perennial plant native to the Mediterranean region. Capers have a distinctive tangy and salty flavor, making them a popular addition to various dishes.

Balsamic vinegar is a dark, flavorful vinegar that originates from Italy. It is made from the concentrated juice, or "must," of Trebbiano and Lambrusco grapes. The must is aged slowly and meticulously, resulting in a rich, complex vinegar with a sweet and tangy flavor. Authentic traditional balsamic vinegar is produced in specific regions of Italy, such as Modena and Reggio Emilia, and it undergoes a lengthy aging process, often for a minimum of 12 years and up to several decades.

Salt and Pepper, to taste

All-purpose flour is a versatile wheat flour commonly used in a wide range of culinary applications. It is a staple ingredient in many kitchens and is known for its moderate protein content, which makes it suitable for various cooking and baking purposes. All-purpose flour is made from a blend of hard and soft wheat and is milled to a consistency that balances protein content for general use.

Olive oil is a type of edible oil that is extracted from olives, the fruit of the olive tree (Olea europaea). It is a staple in Mediterranean cuisine and is widely used worldwide for its rich flavor and various health benefits. Olive oil has been a key component of human diets for thousands of years. There are several types of olive oil, and their characteristics depend on factors such as the quality of olives used, the region of production, and the extraction process.

Garlic (Allium sativum) is a plant in the Allium (onion) family, and its bulb is widely used as a food ingredient and for its medicinal properties. The bulb comprises individual cloves, each covered in a papery skin. Garlic has been cultivated for thousands of years and is a fundamental ingredient in various cuisines worldwide.

📖 Recipe

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Pan Roasted Sea Bass with Tomato & Capers

Capers and tomatoes with pan roasted sea bass. YUM!!

Prep Time15 minutes mins

Cook Time15 minutes mins

Total Time30 minutes mins

Course: Main Course

Cuisine: American

Servings: 3 - 4 servings

Ingredients

• 1 pint grape tomatoes washed and halved
• 2 tablespoons capers rinsed and chopped
• 1½ tablespoons fresh oregano chopped
• 1½ teaspoons balsamic vinegar good quality
• salt and pepper to taste
• 1½ pounds Chilean sea bass filets cut up to 3 or 4 steaks
• ⅓ cup all purpose flour
• 2 tablespoons olive oil extra virgin
• 2 cloves garlic sliced thin

Instructions

• Preheat your over to 450°F.
• Combine the tomatoes, capers, oregano, balsamic vinegar, ½ teaspoon of salt and ¼ teaspoon of pepper in a mixing bowl.
• I like to season the flour with salt and pepper and then dredge the fillets in it. Be sure to knock off any excess flour from the fillets. If you don't, the fish will stick and the flour will burn and make a mess in the pan.
• Heat an ovenproof pan, large enough to hold all the fillets without touching, over medium-high heat. Add the oil and heat until shimmering hot.
• Add the fish filets being sure they are not touching or crowded.
• Cook until the fish browns and no longer sticks to the pan, about 3 minutes.

  Don't play with the fish while it is browning or you will pull it apart. When the fish sears, it should release easily from the pan.
• Flip the fish over using a wide fish spatula if you have one.
• Add the garlic to the pan and continue cooking until the garlic starts to brown but don't let it burn.

  This should take all of 30 seconds.
• Add the tomato mixture to the pan but not on top of the fish.
• Stick the pan into the oven and roast until the fish is perfectly cooked.

  How will you know when it is perfectly cooked?

  When it is firm to the touch and opaque in the center. This may take anywhere from 3 to 6 minutes depending on the thickness of the fish.
• As with just about everything you cook, let the fish rest a few minutes before serving with the tomato, garlic mixture spooned over it.

Some of My Favorite Seafood Recipes