Pan Seared Chilean Sea Bass Provençal

servings 6


4, 4 oz fillets of Chilean Sea Bass
½ C flour for dredging
¼ C (4 T) butter divided
2 T sunflower oil
Kosher salt and Black pepper to season
¾ of a can of artichoke hearts drained and quartered
1 C pitted Kalamata olives quartered
12 cherry tomatoes, halved
3 mini orange peppers sliced thinly
1 heaping T capers
Dash of hot chili flakes
1 t olive oil
2 T lemon juice
2 t white balsamic
¾ C dry white wine
Handful of fresh chopped flat leaf parsley for garnish


  • Blot dry the sea bass, and set on counter until it reaches room temperature. In a large bowl combine the olives, tomatoes, artichoke hearts, orange peppers, chili flakes, 1 T lemon juice, capers, vinegar and oil. In a large sauté pan, heat 1 T of butter and sauté the olive mixture for about 4 minutes, just until the pepper is slightly softened. Remove, cover and keep on counter for up to 3 hours before serving time.
  • Preheat your oven to 375 degrees F. Place the flour in a bowl and add the salt and pepper. Toss. Heat a large oven-proof sauté pan with 3 T butter and 2 T oil. Dredge one of the fillets and tap to remove extra flour. Make sure you get flour on all sides. Set the fillets in the hot butter and oil, with plenty of room between them, and sear on each side about 1 ½ to 2 minutes each side. Shake the pan a bit to bring the liquid around the pan, delaying the over-browning of the butter. Turn heat down a bit and add the wine and 1 T lemon juice and a little kosher salt. Let deglaze for about 30 seconds. Place pan in oven and let cook for about 4 minutes. Remove, turn pan slightly so you can ladle the pan juices over the meat. Let sit for about 2-3 minutes, serve with the vegetables and garnish with flat leaf parsley.
  • Note: I also served it with Creamy Herbed Cauliflower and Potatoes, and a Spring Green Salad with

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