Nowadays, everyone is trying new things in the kitchen, discovering a passion for cooking, and aspiring to be the next great chef. If you’re one of them, but you’re hesitating because making Chilean Sea Bass dishes seems complicated, let me reassure you: it isn’t. Here’s how to make a restaurant-quality dinner right in your kitchen.
What is Chilean sea bass?
Flaky and mild-tasting, Chilean sea bass (or Patagonian toothfish) is a popular fish worldwide. It inhabits the chilly waters of the southern Atlantic, Pacific, and Indian oceans. Between 45 and 3850 meters is the norm.
It’s one of the world’s most delicious and sought-after seafood. It has a buttery, flaky texture and can be cooked in the air fryer, a hot skillet, or the oven.
The process of creating it is flexible. One of the most well-known variants uses a lemon butter sauce, capers, minced garlic, and fresh dill.
Health Benefits of the Chilean Sea Bass
Chilean sea bass has been proven to be one of the healthiest fish species available today. This fish has a lot of omega-3 fatty acids, which help reduce inflammation and keep heart disease from happening. One serving of Chilean sea bass provides about 100 calories, 20 grams of protein, and 2.5 grams of fiber.
Air Fryer Chilean Sea BassÂ
The best way to prepare Chilean Sea Bass in an Air Fryer is to first marinate the fish for at least one hour in lemon juice, olive oil, garlic powder, salt, pepper, and cayenne pepper.
Then, place the fish into the air fryer basket and cook for 10 minutes at 400 degrees Fahrenheit. Next, remove from the oven and let cool completely. Finally, serve the fish with a side salad.
Ingredients
- 2-6 pieces of Chilean sea bass fillets
- One tablespoon of unsalted butter
- 1/4 cup white miso paste
- One tablespoon of rice wine vinegar
- Four tablespoons of maple syrup
- Two tablespoons mirin
- 1/2 teaspoon of ginger paste
- olive oil for cooking
- fresh cracked pepper
- Optional toppings
- sesame seeds
- sliced green onions
Instructions
- Bring the temperature of the air fryer up to 375 degrees Fahrenheit. Sprinkle freshly ground pepper over the olive oil-coated fish fillets and set them in the oven.
- Spray the air fryer pan with olive oil and place the fish skin side down. Let it bake for 13 to 15 minutes, or until the center reaches 135 degrees Fahrenheit.
- Make the butter sauce by melting the butter in a small saucepan over medium heat while the fish is frying.
- As soon as the butter has melted, stir in rice wine vinegar, maple syrup, mirin, and ginger paste.
- Bring to a low boil and stir until well combined.
- When the fish is done, brush it with the glaze using a brush.
- Return the food to the air fryer for an additional minute or two at 375 degrees Fahrenheit to get a caramelized glaze.
- Add some slivered green onions and sesame seeds for a final flourish.
Nutrition
- Calories: 524kcal
- Carbohydrates: 23g
- Protein: 24g
- Fat: 29g
- Saturated Fat: 9g
- Cholesterol: 60mg
- Sodium: 624mg
- Potassium: 162mg
- Sugar: 15g
How to store Chilean Sea Bass?
Freezing is the best way to keep Chilean sea bass. However, only freeze Chilean sea bass for up to two weeks. If frozen Chilean sea bass has been thawed out, refrigerate it again.
Expert Tips
- When preparing this dish, be careful when removing the skin from the fish. Instead, the skin should be removed using a sharp knife.
- The flesh should be cooked for about 20 minutes until the flesh is opaque and flakes easily. If you overcook the fish, the meat will become dry and tough.
- Avoid using too much salt, pepper, garlic, and lemon juice when cooking the Chilean sea bass.
Frequently Asked Questions (FAQs)
Q1: What is Chilean Sea Bass?
A1: Chilean sea bass, also known as Patagonian toothfish, is a flaky and mild-tasting fish found in the southern Atlantic, Pacific, and Indian oceans. It is renowned for its buttery texture and can be cooked using various methods, including air frying, skillet, or oven.
Q2: What are the health benefits of Chilean Sea Bass?
A2: Chilean sea bass is rich in omega-3 fatty acids, which help reduce inflammation and prevent heart disease. One serving provides approximately 100 calories, 20 grams of protein, and 2.5 grams of fiber.
Q3: How do I prepare Chilean Sea Bass in an Air Fryer?
A3: Marinate the fish in lemon juice, olive oil, garlic powder, salt, pepper, and cayenne pepper for at least an hour. Cook in the air fryer at 400 degrees Fahrenheit for 10 minutes, then let it cool. Serve with a side salad.
Q4: Can you provide a simple recipe for Air Fryer Chilean Sea Bass?
A4: Sure! Here’s a quick recipe: Mix butter, white miso paste, rice wine vinegar, maple syrup, mirin, and ginger paste. Cook the fish in the air fryer, brush with the glaze, and return for an additional minute. Garnish with green onions and sesame seeds.
Q5: How should Chilean Sea Bass be stored?
A5: Freeze Chilean sea bass for up to two weeks. If thawed, refrigerate and consume promptly. Be cautious not to refreeze previously thawed fish.
Q6: Any expert tips for cooking Chilean Sea Bass?
A6: When removing the skin, use a sharp knife. Cook the flesh for about 20 minutes until opaque and easily flakes. Avoid overusing salt, pepper, garlic, and lemon juice to maintain the fish’s delicate flavor.
Q7: What are the nutritional values of the Air Fryer Chilean Sea Bass recipe?
A7 The provided nutrition information for the Air Fryer Chilean Sea Bass includes approximately 524 calories, 23g of carbohydrates, 24g of protein, and 29g of fat.
Conclusion
Chilean Sea Bass is a delicious and nutritious dish that will leave you and your loved ones wanting more. This recipe is foolproof, whether it’s your first time preparing Chilean sea bass or your hundredth.
Meet our air fryer recipe expert, Jenny J. Brown. Jenny is a culinary enthusiast with a passion for creating healthy, delicious meals using the latest kitchen appliances. As an experienced home cook and food blogger, Jenny has spent years experimenting with air fryer recipes and perfecting her techniques to create meals that are both nutritious and satisfying.
