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Baked Chilean Sea Bass

Baked Chilean Sea Bass with asparagus and mushrooms is one of my favorite healthy fish recipes. Sea bass fillets and veggies are perfectly seasoned and finished with a delicious citrus soy sauce. A clean, low-calorie, and healthy dinner ready in less than 30 minutes.

Baked sea bass and veggies

Baked Chilean Sea Bass Recipe

If you’re looking for healthy fish recipes, you’ve come to the right place. Eating more fish like Chilean sea bass is an excellent way of adding Omega-3 fatty acids to your diet. And it’s easy to pair with fresh vegetables. For this recipe, I chose to add two of my favorite sides: asparagus spears and marinated mushrooms. 

This fresh pairing has quickly become one of my favorite one-pan meals. In addition to the health benefits of the sea bass, you’ll enjoy folate and vitamin K from asparagus. Mushrooms add a nice dose of potassium and vitamin C. Healthy food can taste amazing, my friends!

To put the icing on the cake, this dish is ready in only 30 minutes. And since it uses a single pan, cleanup is a breeze. Are you in love yet? If you’re unsure, get back to me after your first bite!

What is Sea Bass?

Sea bass is an ocean fish similar in flavor and texture to cod. It’s full of protein, low in calories, and an excellent source of omega-3 fatty acids. This white, flaky fish is easy to cook, and its mild, delicate flavor pairs well with almost any vegetable.

If you can’t find Chilean sea bass, you can look for black sea bass, cod, or halibut. Really, any white fish will be fine in this recipe. Be sure you purchase your fish from a store that offers wild-caught seafood that is certified sustainable by the Marine Stewardship Council. I typically buy mine at Whole Foods.

Ingredients for Baked Chilean Sea Bass

What You’ll Need

This one-pan meal comes together really quickly and uses only a few ingredients. Scroll down to the recipe card for actual amounts.

  • Lime Juice: Juice a large fresh lime for the best flavor.
  • Soy Sauce: I like to use low-sodium soy sauce. Tamari or coconut aminos would be good substitutions.
  • Cilantro: Feel free to sub with parsley if you don’t like cilantro.
  • Shallot: I like the more subtle taste of shallots in this recipe, but you can also use regular onion.
  • Avocado Oil
  • Sea Bass Fillet: Look for 6-ounce fillets that are about 1 1/2 inches thick.
  • Salt
  • Pepper
  • Mushrooms: I used small Bella mushrooms, but shitakes would also be really good.
  • Asparagus

How to Make Baked Chilean Sea Bass

Roasted Chilean sea bass, tender asparagus spears, and marinated mushrooms make a healthy weeknight dinner. If you’ve ever wondered how to cook sea bass, look no further!

  • Prepare to Cook. Preheat oven to 500°F. Brush a 13×9 porcelain or glass baking dish with a bit of oil.
  • Mix the Marinade. Mix the lime juice, soy sauce, shallot, cilantro, and oil in a small bowl. Whisk together until the ingredients have thoroughly combined.
  • Season the Fish. Pat the Chilean sea bass dry with a paper towel and season both sides with salt and pepper. This will draw out the natural flavors of the fish.

Chilean sea bass, asparagus and mushrooms in a baking dish

  • Arrange the Fish and Veggies. Place the seasoned fish on one side of the prepared baking dish. Add the asparagus spears next to the fish and the mushrooms next to the asparagus. Season the veggies with a bit of salt and pepper. 

Marinated Chilean sea bass, asparagus, and mushrooms in a baking dish

  • Sauce the Dish. Drizzle the soy sauce mixture evenly over the fish, asparagus, and mushroom. Lightly toss the veggies until they’re nicely coated in the sauce.
  • Bake. Place the dish in the oven and bake until the fish is opaque in the center. This should take about 12 minutes. Take care to not overcook the fish, or it will dry out quickly.

Variation Ideas

This baked sea bass is a straightforward dish that doesn’t need too much fuss. That said, feel free to change up a few things based on your tastes and preferences.

  • Change up the Fish. This dish is well suited to any white fish. If you can’t find fresh Chilean sea bass or don’t want to spend the money on it, try cod or halibut. Both fish options have a similar texture and thickness and cook the same.
  • Change up the Veggies. I chose asparagus and mushrooms, but you can choose any seasonal veggies you prefer. Green beans, broccoli, and peppers would all be delicious.

Tips for Success

Here are a few tips to make this baked sea bass incredible.

  • Season the Fish. Generously season both sides of the fish fillets with salt and pepper. If it’s an extra-thick fillet, I recommend seasoning the sides as well.
  • Don’t Overbake. Fish goes from perfectly done to overdone in a second. Keep an eye on the fish and pull it out once the center starts looking translucent. If your fillets are thinner than 1 1/2 inches, they’ll need less time to cook than the recipe calls for. 
  • Make Your Fillets the Same Size. To the best of your ability, ensure the fillets are the same size. This will allow them to cook evenly and be done at the same time.
  • Frozen Fish is Fine. If you can only find frozen Chilean sea bass, that’s fine. Allow it to thaw completely before cooking.

Adding the citrus soy sauce to the dish

Storage Instructions

Since this recipe only serves two people, you really shouldn’t have any leftovers. If you do, you can refrigerate it overnight and reheat it in the oven the next day. But if you can, make this fresh and eat it the same day. Reheated fish always loses some of its pizazz.

Baked sea bass and veggies

Baked Chilean Sea Bass

Baked Chilean Sea Bass with asparagus and mushrooms is one of my favorite healthy fish recipes. Sea bass fillets and veggies are perfectly seasoned and finished with a delicious citrus soy sauce. A clean, low-calorie, and healthy dinner ready in less than 30 minutes.
Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Servings: 2 people

Ingredients

  • 2 tablespoons fresh lime juice 1 large lime
  • 1 1/2 tablespoons soy sauce
  • 1 generous tablespoon chopped fresh cilantro
  • 1 large shallot peeled and minced
  • 5 teaspoons avocado oil + more for baking dish
  • 2 6- ounce sea bass fillets each about 1 1/2" thick
  • 1/2 teaspoon Sea Salt
  • 1/4 teaspoon ground Black Pepper
  • About 15 Small Bella mushrooms stemmed and sliced
  • 1 pound Asparagus Spears trimmed

Instructions

  • Preheat oven to 500°F.
  • Mix first 5 ingredients in small bowl.
  • Brush 13 x 9" porcelain or glass baking dish with a bit of oil.
  • Arrange fish at one end prepared dish.
  • Add asparagus spears next to fish and sliced mushrooms at opposite end.
  • Sprinkle fish and vegetables with salt and pepper. Flip fish and sprinkle other side with salt and pepper.
  • Drizzle Soy sauce over fish, asparagus and mushrooms.
  • Place in preheat oven and bake until just opaque in center, about 12 minutes.
Course: Main Course
Cuisine: American

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25 comments on “Baked Chilean Sea Bass”

  1. This dish is fantastic!! My husband practically licked his plate! Such great flavors. The only thing I changed was I added more shallot because I love shallots but this was amazing. We are trying to eat clean and it’s refreshing to see recipes that are healthy and taste amazing! Thanks so much!!!

    1. Thank you so much for letting me know Andrea! I love to get feed back {especially the good kind :)}!

  2. i bought sea bass today and went to Pinterest to find a recipe. This one was one of the top ones and looked fantastic. But when I read though the instructions for the recipe I am a little confused. Nowhere does it tell you to mix the soy sauce with the next ingredients. If that is what you do it this mixture placed on the fish and veggies before cooking? Seems reasonable but after 12 minutes at 500 degrees the cilantro I would think would look a little more cooked than they are in the picture. If you could let me know the answer to when to add. Thanks.

    1. Hi Brenda, The soy sauce is one of the first five ingredients. Mix those five together in a bowl {lime, soy, cilantro, shallot, avocado oil} Then you pour this over the fish and veggies, and then roast. The top photos are before roasting. The photo where the fish is plated is after roasting. The cilantro is a darker. Hope this helps, enjoy!

    2. Thanks Brenda.
      I has having the same issue in following the instructions.
      Wasn’t sure it it was for after the fish was cooked, or if to add prior to baking

  3. Avatar photo
    Andi @ The Weary Chef

    I love everything about this recipe, and I’m not just saying that. Fish, mushrooms, and asparagus are three of my favorite things! Beautiful dinner idea, Amy!

  4. Avatar photo
    Jaren (Diary of a Recipe Collector)

    I’ve never baked fish, but I know this is something my husband would totally love!

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