Ruth Chris, a popular restaurant chain based in Chicago, offers an impressive menu with dishes like the Chilean Sea Bass Recipe.
This dish is made from perfectly seared Chilean sea bass served over a bed of spinach.
What Is The Cooking Time For Chilean Sea Bass?
The cooking time for this dish depends on how you want to serve it — if you are going to grill it up as part of a meal, then you will need to leave it longer than if you plan on serving it at room temperature or chilled.
When grilling, the fish should be done after about four minutes per side.
If you do not have access to a grill outdoors, you can use a pan on the stove top instead.
To sear the fish quickly, spray some olive oil onto the surface of the skin, season it well, and place it directly into a hot skillet until the skin turns golden brown.
This process takes less than two minutes.
Once the fish is ready, remove it from the heat and set it aside to cool before serving.
What Is The Best Way To Cook Chilean Sea Bass?
The first thing you need to know about this dish is how long it takes to prepare.
The preparation will take anywhere between 1 hour 30 minutes and 2 hours depending on what seasonings you choose to use.
It’s important to note that this process does not include any prepping or marinating before cooking.
Once you have prepared the fish, you can begin preparing the rest of the meal.
In order to make sure that all elements come together as they should, follow these steps:
- Seasoning – Season the fish with salt and pepper and rub into the skin. You may also add lemon juice, garlic powder, and red chili flakes. Allow the seasoning to sit for 10 minutes.
- Cooking – Heat up some olive oil in a pan over medium heat until hot. Add the fillet, sear each side for 4 to 5 minutes. Remove the salmon from the pan and place onto a plate.
- Sautéed Spinach – Sauté the spinach (or other greens) in the same pan used for the salmon. Cook for around 3 to 4 minutes on each side until just wilted. Place onto another serving platter.
- Dressing – Prepare the dressing by whisking together the vinegar, mustard, honey, cayenne pepper, onion powder, celery seed, kosher salt, black pepper, and Worcestershire sauce. Pour half of this mixture into a bowl and set aside.
- Assembly – In the meantime, melt butter in the remaining portion of the pan over low heat. When melted, pour in the reserved vinaigrette mixture and stir well. Transfer the warm dressing back to the pan and swirl it through the spinach before placing atop the salmon.
- Garnish – Garnish the dish with fresh herbs such as parsley, basil, and/or mint. Serve immediately while still piping hot.
This dish is perfect if you want something different than your usual seafood recipes.
With the amount of effort put into this dish, you will definitely be impressed when you taste it!
What Are The Ingredients In Ruth’s Chris Chilean Sea Bass Recipe?
The following list includes all of the ingredients used in this dish.
You can find these items at most supermarkets or specialty stores.
If you cannot locate any of them at your local grocery store, it’s probably because they’re not available there.
- Chili powder (1 teaspoon)
- Garlic salt (1/4 teaspoon)
- Fresh lemon juice (3 tablespoons)
- Olive oil (1 tablespoon)
- Salt (to taste)
- Parmesan cheese (for garnish)
- Chilean sea bass fillets (6 ounces each)
- Spinach leaves (8 cups)
- Lemon wedges (for serving)
What Is The Nutritional Value Of Chilean Sea Bass?
Chilean sea bass is considered one of the healthiest fish on the market today because it contains high levels of omega 3 fatty acids as well as protein, vitamin B12, iron, zinc, and calcium.
he amount of calories per serving also remains relatively low at just 106.
The following chart shows the breakdown of nutrients found in a single 4 ounce portion of Ruth’s Chris Chilean sea bass recipe:
- Calories – 106 (9% DV)
- Fat – 9g (0.8% DV)
- Saturated Fat – 0.5g (0% DV)
- Trans Fats – 1g (1% DV)
- Polyunsaturated Fats – 5.7 g (4.3% DV)
- Monounsaturated Fats – 2.6 g (1.9% DV)
- Omega 6 – 7.5 mg (11% DV)
- Omega 3 – 21mg (26% DV)
- Vitamin A – 855 IUs (10% DV)
- Thiamin – 0.3 mg (18% DV)
- Riboflavin – 0.2 mg (14% DV)
- Niacin – 0.6 mg (30% DV)
- Pantothenic Acid – 0.2 mg (22% DV)
- Folate – 0.2 mcg (20% DV)
- Vitamin C – 24 mg (50% DV)
- Selenium – 25 mcg (25% DV)
- Zinc – 0.8 mg (40% DV)
- Iron – 0.5 mg (34% DV)
- Copper – 0.1 mg (13% DV)
- Manganese – 0.1 mg (21% DV)
- Potassium – 1.4 mg (3% DV)
- Phosphorus – 0.8 mg (2% DV)
- Magnesium – 0.3 mg (8% DV)
- Sodium – 38 mg (1% DV)
- Carbohydrates – 17 g (24% DV)
- Total Sugars – 0 g (0% DV)
- Dietary Fiber – 0.6 g (4% DV)
- Soluble Dietary Fibers – 0.6 g (4% DV)
- Insoluble Dietary Fibers – 0.3 g (2% DV)
- Total Protein – 16.8 g (38% DV)
- Albumin – 12.6 g (29% DV)
- Globulin – 4.2 g (10% DV)
- Tryptophan – 0.4 g (9% DV)
- Valine – 1.0 g (23% DV)
- Isoleucine – 0.9 g (19% DV)
- Leucine – 1.6 g (36% DV)
- Lysine – 1.2 g (28% DV)
- Tyrosine – 0.4 g (9% DV)
- Histidine – 0.2 g (5% DV)
- Arginine – 0.4 g (9% DV)
- Aspartic Acid – 0.5 g (16% DV)
- Serine – 0.6 g (15% DV)
- Cysteine – 0.2 g (5% DV)
- Glycine – 0.4 g (12% DV)
- Proline – 0.9 g (24% DV)
- Alanine – 0.6 g (17% DV)
- Carnosine – 1.4 g (33% DV)
- Anserine – 0.7 g (17% DV)
- Homocystine – 0.3 g (7% DV)
- EAA – 14.1 g (39% DV)
- EAAs – 15.5 g (42% DV)
If you want to learn more about how these numbers relate to the body, check out this article by Harvard Medical School.
How Many Servings Does Ruth’s Chris Chilean Sea Bass Recipe Make?
This appetizer contains four pieces of fish, which makes it easy enough to share between two people (and there are plenty of other options on the menu).
However, this recipe will serve 4 if you order a side salad or 2 as part of a larger meal.
The original recipe calls for one fillet per person, but the chef at Ruth’s Chris suggests using more than one piece if you have multiple guests planning to dine together.
If you’re not sure how many pieces of fish you need, simply multiply the number by two or three to get the total amount of seafood needed.
If you’d prefer to prepare the entire dish yourself instead, here’s what you’ll need:
- 1 1/4 pounds fresh Chilean sea bass
- 3 tablespoons unsalted butter, melted, divided
- 2 teaspoons kosher salt, plus additional to taste
- Freshly ground black pepper, to taste
- 1 cup all-purpose flour
- 1 cup vegetable oil, at room temperature
- 8 ounces baby spinach leaves
- Lemon wedges, for garnish
You can find this recipe in the Ruth’s Chris cookbook, “A Taste of America.”
The book was published in 2017 and includes recipes from both locations across the country.
To start cooking, melt 3 tablespoons of butter in a large skillet over medium heat.
Once the butter starts to foam, carefully add the salmon filets skin-side down, leaving space around each piece so they don’t touch.
Season them generously with salt and pepper, then let them sit until golden brown, about 5 minutes.
While the fish cooks, combine the remaining tablespoon of butter and the flour in another bowl.
Whisk well to mix thoroughly.
When everything is ready, pour the oil into the pan and bring the mixture up to 350 degrees Fahrenheit.
Slowly lower the fish into the hot oil without crowding them too much.
Cook for 7 to 9 minutes, turning once during the process, until the fish is fully cooked through.
Once the fish is done, remove it from the pan and set aside to cool slightly before slicing it into portions.
To finish the dish, toss the spinach leaves with lemon juice and seasonings.
Serve the sliced fish over the spinach and top with slices of lemon.
Is Chilean Sea Bass A Healthy Fish To Eat?
Chilean sea bass may be an excellent choice for those who want to add something different to their diets but it’s not necessarily considered a healthy protein option.
While there isn’t much research on how well this type of fish fits into a healthy eating plan, there are plenty of studies about farmed salmon which is often sold as “chicken” or even “fish.” Farmed salmon tends to have high levels of mercury because they grow up on land instead of in the ocean where they would naturally feed.
The Environmental Working Group (EWG) found that farmed salmon had more than four times the amount of mercury compared to wild caught salmon.
In fact, the average serving size for farmed salmon was 5 ounces while wild caught salmon only weighed 1 ounce per serving.
That means you could consume up to six servings of farmed salmon before exceeding recommended daily limits for mercury intake.
What Are Some Other Healthy Fish To Eat?
If you’re looking for healthier options than chicken or beef, there are plenty of tasty fish on offer at any grocery store near you.
Some of these include salmon, tilapia and cod.
If you want to go even further, here are some more healthful fish recipes that will help you get started.
- Tuna Salad with Lemon Dill Dressing
- Salmon Cakes and Gravy
- Fish Tacos with Avocado Cream
- Coconut Shrimp
- Grilled Salmon Skewers
- Flounder Piccata
- Poached Halibut Fillet
- Baked Cod Bites
- Herb Crusted Tilapia
- Shrimp Scampi
- Crabcakes with Old Bay Dip
- Seared Tuna Steak with Spicy Peanut Sauce
- Pan Roasted Trout with Herbs
- Roasted Red Snapper with Vegetables
- Pecan Crusted Catfish
- Smoked Fish Sandwich
- Halibut Chowder
- Salmon Soup
- Lemon Pepper Grilled Flank Steak
- Steamed Mussels with Garlic Butter
- Spaghetti with Seafood Marinara
- Seafood Pasta Casserole
- Chicken Fried Rice
- Stuffed Sole Rolls
- Honey Glazed Chicken Breast
- Chili Mac & Cheese
- Jerk Pork Loin
- Barbecue Pulled Pork Sandwiches
- Sweet Potato Fries
- Mahi Mahi
- Blackened Tilapia
- Sautéed Yellowfin Tuna
- Whipped Crabmeat
- Grouper Crepes
- Scallops with Ginger Miso
- Almond Crusted Fish Sticks
- Cod with Broccoli Rabe
- Oven Pan Seared Salmon
- Fried Calamari
- Crispy Salt and Vinegar Wings
- Haddock Bake with Parsley Pesto
- Cajun Blackened Snapper
- Salted Crispy Tofu
- Sesame Orange Salmon
- Tilapia Patties
- Stir Fry Sweet Potatoes
- Halibut Salsa
- Shrimp Boil
- Seafood Jambalaya
- Macaroni and Cheese
- Shrimp Chow Mein
- Honey Mustard Snapper
- Citrus Fish Stew
- Cedar Planked Salmon
- Pineapple Teriyaki Rib Eye
- Salmon Burgers
- Olive Oil Poached Salmon
- Salmon Croquettes
- Halibut Taco Wraps
- Salmon Kebabs
- Pan Roasted Flounder
- Cod Chowder
- Fresh Salmon Mousse
- Salmon Quiche Cups
- Salmon Enchiladas
- Oatmeal Raisin Cookies
- Salmon Scramble
- Coconut Lime Fish Curry
- Pork Chop Dinner
What Are Some Tips For Cooking Fish?
Fish can be quite intimidating to cook as it doesn’t have bones or skin which makes it difficult to know what temperature you should set the oven at.
Fish also tends to dry up quickly because there isn’t much fat on the surface of the meat.
The best way to keep fish moist during cooking is by using a pan sauce.
You can use any type of liquid, but white wine will work well here.
When making this type of sauce, add 1/4 cup of white wine to 1 tablespoon of flour before adding water.
You want to start heating your oil until hot enough so that it starts sizzling.
Once the oil begins to sizzle, throw in your garlic and let it sit for about 30 seconds before moving it around a bit (this allows it to infuse into the oil).
Add your chopped onion and sauté until they become translucent.
Add your fish filets and then pour in your prepared sauce.
Make sure to stir everything together and cover the saucepan.
Cook on medium heat until the fish just turns opaque.
Remove the lid and allow it to simmer for another minute.
Once done, place each fillet onto a plate and garnish with fresh lemon juice and parsley.
This dish is perfect for anyone who loves seafood! It tastes great on its own or paired with pasta.
If you’re looking for more ideas, check out our recipes page for more information!
What Are Some Common Mistakes People Make When Cooking Fish?
When it comes to any type of food preparation, there are always certain things you should know about how to cook fish correctly.
Fish can be tricky because they have a tendency to dry out quickly if not prepared properly, but also contain large amounts of fat which makes them difficult to sear without burning or drying them out.
The most important thing to do before preparing this delicious meal is to read through the ingredients list to see what kind of seasonings were used.
You’ll need to use a delicate touch while seasoning so as not to overpower the taste of the fish itself.
Many different types of herbs and spices will work well here, including rosemary, thyme, parsley, basil, cilantro, lemon zest, garlic powder, onion powder, salt, pepper, etc.
There are many good recipes available online to help you learn more about how to prepare fish effectively.
Once you understand the basics of how to cook fish, you’re ready to get started on making this recipe! Keep reading below to find out exactly what steps to take when preparing this dish.
How Can I Make Sure My Fish Is Cooked Properly?
When you buy fresh fish at the store, it should smell sweet and have a firm texture similar to tofu.
You want to avoid buying any fish that smells or feels slimy.
If you see blood on the fish, do not purchase it.
Also, be aware that there are different types of fish, so read the label carefully before purchasing.
To determine whether or not the fish is done, take note of its color.
A white line (or “golden skin”) along the side of the fish means it is rare, while a dark red line around the edge indicates that it is well done.
In between these two extremes, there are many shades of gray, including pinkish tones that indicate medium-rare fish.
As soon as the meat reaches this point—which usually takes no more than 10 minutes—remove it from the heat source and place it on a plate covered with foil or plastic wrap.
Allow it to cool completely, then remove the skin and bones and flake the flesh into smaller pieces with a fork.
Serve immediately after cooling down because warm fish will break apart easily.
Equipment
- 1 Skillet
- 1 pan
Ingredients
- 1 lb Chilean Sea Bass
- 2 tbsp butter
- 2 tbsp capers
- 1 fresh lemon
- TT cooking oil
- TT salt
- TT pepper
Instructions
- Remove the fish’s bones and blot it dry with a paper towel to prepare it.
- Over high heat, add a lot of oil to a skillet.
- We may season the fish with plenty of salt and pepper as the oil is heating up. Make sure to coat the fish completely.
- When the oil is hot enough, add the fish to the pan and reduce the heat to medium.
- After 5–6 minutes on one side, flip the fish over and cook for a further 5–6 minutes on the opposite side.
- Melt the butter in a different pan with the capers and some lemon juice while the fish cooks. Everything should be completely combined.
- Place the sea bass on a platter and cover with the butter sauce. Enjoy!
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My blog is all about creating delicious meals with ingredients that are easy to find in your local grocery store. I’m passionate about making yummy meals that I can share with my friends and family.