Kerrys Food Thymes

Pan Seared Chilean Sea Bass with Roasted Vegetables

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Here is another idea for an awesome Valentine’s Day dish to make for your Sweetie. True Sea Bass is pretty pricey but well worth the cost and it’s a healthier alternative than Filet Mignon.

1 -2 Servings

Prep/Cook time – about an hour

Ingredients for the Sea Bass…

  • 1 – 8 oz Chilean Sea Bass Filet
  • 1 tbsp Ghee (may use grapeseed oil instead)
  • 1 1/2 tbsp Blackened Seasoning
  • a sprig of fresh Rosemary
  • 2 lemon wedges
  • 1/4 cup dry white wine

Ingredients for the Roasted Vegetables…

  • 8 small Yukon Gold potatoes
  • 1 1/2 tbsp olive oil
  • 1 celery rib
  • 2 medium carrots or the equivalent with baby carrots
  • 1 large shallot
  • 2 cloves fresh garlic
  • 1/2 bell pepper
  • 1 tsp salt
  • 1/2 tsp chopped fresh rosemary
  • 1/4 tsp chopped fresh thyme
  • 1/2 tsp smoked paprika
  • 1/2 tsp black pepper
  • 1/4 tsp onion powder

Cut the potatoes into 1-1/2″ chunks. Cut shallots and bell pepper into 1″ chunks. Cut celery into 3/4 ” slices. Halve the garlic cloves. Add all vegetables and seasonings into a bowl with the olive oil and blend well.

Preheat oven to 450 degrees. Spread vegetables out on a sheet pan covered with parchment paper. Roast for 10-12 minutes. Turn vegetables over with a spatula and cook another 10 minutes or until done. Do not walk away from the vegetables as many oven settings vary and they may get too browned. Set aside and keep warm while preparing the Sea Bass. Leave oven on.

Keep roasted vegetables warm while preparing Sea Bass

Rub the Sea Bass with olive oil and season liberally on both sides with the blackened seasoning. Add the ghee to a sauté pan and set on medium high. Brown each side 3-4 minutes. Place the vegetables back in the oven to reheat. Squeeze the juice of the lemon wedges into the pan and leave in pan. Add the rosemary sprig and the white wine to the pan and place in the oven and cook for another 5-10 minutes until flaky and opaque. Internal temperature should be a minimum of 145 degrees. Do not overcook. Place on serving plate and pour the pan juices over the filet.

Enjoy!

Music suggestions for your listening pleasure while preparing this dish….

“All about That Bass”  by Meghan Trainer from her 2014 album “Title”

“Take Me to the River” by the Reverend Al Green from his 1974 album “Al Green Explores Your Mind” – also performed by Big Mouth Billy Bass…

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