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 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.
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.
- Mushrooms: I used small Bella mushrooms, but shitakes would also be really good.
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.
- 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.
- 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.
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.
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 Chilean Sea Bass
- 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
- 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.
More Healthy Fish Recipes
- Tequila Lime Fish Tacos with Kale
- Steamed Sea Bass with Lime and Ginger
- Sea Bass with Basil Cream Sauce
- Braised Halibut with Leeks Mushrooms Clams and Mussels