Pan Seared Chilean Sea Bass Recipe
2 servings of pan seared chilean sea bass recipe contains 402 Calories. The macronutrient breakdown is 13% carbs, 56% fat, and 31% protein. This is a good source of protein (60% of your Daily Value), potassium (14% of your Daily Value), and vitamin a (31% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Pat the sea bass dry with paper towels. Season both sides with salt and pepper.
- Add butter to a skillet over medium heat. Once melted, place the fish skin-side down and cook for 2-3 minutes.
- Flip the fish and add lemon slices, garlic, and oregano to the skillet. Cook for an additional 3-5 minutes, or until the fish is flaky.
- Remove the fish from the pan and pour the sauce over it. Serve.
Nutrition Facts
For 2 servings of pan seared chilean sea bass recipe (314g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 402 | |
| Fats | 27g | 34% |
| Saturated fats | 16g | 78% |
| Trans fats | 1g | |
| Cholesterol | 131mg | 44% |
| Sodium | 278mg | 12% |
| Carbs | 14g | 5% |
| Net carbs | 9g | |
| Fiber | 6g | 20% |
| Sugar | 0.1g | |
| Protein | 33g | |
| Calcium | 117mg | 12% |
| Iron | 2mg | 22% |
| Potassium | 637mg | 14% |
| Vitamin D | 10μg | 66% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.2μg | |
| Beta carotene | 56μg | |
| Caffeine | 0mg | |
| Choline | 110mg | 20% |
| Copper | 0.3mg | 38% |
| Fluoride | 1μg | |
| Folate (B9) | 12μg | 3% |
| Lycopene | 0μg | |
| Magnesium | 88mg | 21% |
| Manganese | 0.2mg | 8% |
| Niacin | 3mg | 19% |
| Pantothenic acid | 2mg | 32% |
| Phosphorus | 364mg | 52% |
| Retinol | 269μg | |
| Riboflavin (B2) | 0.3mg | 19% |
| Selenium | 63μg | 115% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 21% |
| Vitamin A IU | 1022IU | |
| Vitamin A | 276μg | 31% |
| Vitamin B12 | 1μg | 24% |
| Vitamin B6 | 1mg | 68% |
| Vitamin C | 85mg | 95% |
| Vitamin D IU | 401IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 10μg | |
| Vitamin E | 2mg | 15% |
| Vitamin K | 9μg | 7% |
| Zinc | 1mg | 8% |
| Sugars | ||
| Sugar | 0.1g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 16g | 78% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 1g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 1g | |
| Eicosapentaenoic Acid (EPA) | 0.3g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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