The other night I didn’t know what I wanted for dinner so I stared into the freezer and decided on fish. I hadn’t cooked fish in a dog’s age so I knew we would both enjoy it. It was time to cook my last Chilean sea bass filet. The smooth, buttery taste of this fish is what I love best so I didn’t want to do too much to it. I had some plain yogurt in the ‘fridge and this gave me an idea as I knew the tart yogurt would pair beautifully with the rich fish.
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Chilean Sea Bass with Lemon Yogurt Sauce
Serves 2
1 8 oz Chilean sea bass fillet
1/2 + 1/4 cup plain yogurt
1 TBS lemon juice, divided
3 tsp parsley, divided
2 TBS all purpose flour
1/4 cup panko bread crumbs
1 tsp olive oil
salt and pepper
1 1/2 cups cooked brown rice
Add 1/4 cup yogurt to a small bowl and add 1/2 tsp lemon juice and 1 tsp parsley. Mix well
Set up a breading station with all purpose flour, yogurt mixture and panko bread crumbs.
Salt the sea bass on both sides. Dip it in flour, coat each side with the yogurt mixture. Then dip in the panko. Let rest in the refrigerator for ten minutes.
Preheat oven to 350°
After the fish has rested place an oven safe saute pan over medium high heat. When it is hot add the olive oil.
Cook the fish for three minutes on each side to brown the panko and then place in the hot oven for 15 - 20 minutes. The total cook time will depend on the thickness of your fillet.
While the fish is cooking take the 1/2 cup yogurt and mix it with the remaining yogurt and parsley. Mix well and season to taste with salt and pepper.
To serve, cut the fillet into slices. Add 3/4 cup of brown rice to each plate and add half of the fillet slices to each.
Top with half of the yogurt sauce.
How Was the Chilean Sea Bass Recipe?
I served this with a salad made from the romaine grown in Cappuccino’s AeroGarden and for the hubby some glazed carrots. It’s so lovely to have the vegetables from the garden in the freezer. The sauce was perfect on the fish - the creamy yogurt with the sweet, buttery Chilean sea bass. The lemon added a delightful tartness.
This recipe will become a favorite along with others like Chilean Sea Bass with Eggplant Pesto and Asian Style Sea Bass.
PrintChilean Sea Bass with Lemon Yogurt Sauce
- Prep Time: 15 minutes
- Cook Time: 26 minutes
- Total Time: 41 minutes
- Yield: 2 1x
- Category: Main Dish
- Method: stove top/oven
- Cuisine: American
Ingredients
- 1 8 oz Chilean sea bass fillet
- 1/2 + 1/4 cup plain yogurt
- 1 TBS lemon juice, divided
- 3 tsp parsley, divided
- 2 TBS all purpose flour
- 1/4 cup panko break crumbs
- 1 tsp olive oil
- salt and pepper
- 1 1/2 cups cooked brown rice
Instructions
- Add 1/4 cup yogurt to a small bowl and add 1/2 tsp lemon juice and 1 tsp parsley. Mix well
- Set up a breading station with all purpose flour, yogurt mixture and panko bread crumbs.
- Salt the sea bass on both sides. Dip it in flour, coat each side with the yogurt mixture. Then dip in the panko. Let rest in the refrigerator for ten minutes.
- Preheat oven to 350°
- After the fish has rested place an oven safe saute pan over medium high heat. When it is hot add the olive oil.
- Cook the fish for three minutes on each side to brown the panko and then place in the hot oven for 15 - 20 minutes. The total cook time will depend on the thickness of your fillet.
- While the fish is cooking take the 1/2 cup yogurt and mix it with the remaining yogurt and parsley. Mix well and season to taste with salt and pepper.
- To serve, cut the fillet into slices. Add 3/4 cup of brown rice to each plate and add half of the fillet slices to each. Top with half of the yogurt sauce.
Keywords: chilean sea bass, yogurt sauce, fish dinner, sea bass,
