Poached Chilean Sea Bass with Garlicky Bread Crumbs
Poached Chilean Sea Bass with Garlicky Bread Crumbs

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This Recipe

  • Skill Level: Intermediate
  • Serves: 4
  • Start to Finish: under 30 minutes
  • Prep: 10 minutes
  • Cook: 15 minutes

Nutrition Facts

Amount per serving:
Total Calories: 399
  • 1423mg Sodium
  • 20g Carbs
  • 2g Fiber
  • 14g Fat
  • 3g Saturated Fat
  • 3g Sugars
  • 45g Protein
  • 76mg Calcium
  • 2mg Iron
3991423mg 20g2g14g 3g45g3g

Chef Rozanne Gold's fish-fillet recipe is much tastier than the pan-fried version. Plus, save as many as 262 calories and 12 grams of fat per serving!


  • 8 cups water
  • 1 1/2 teaspoon salt
  • 1/2 teaspoon whole black peppercorns
  • 1 large onion
  • 3 bay leaves
  • 1/4 cup white-wine vinegar
  • 4 thick Chilean sea bass fillets (about 2 pounds)
  • 2 1/2 tablespoons olive oil
  • 2 medium garlic cloves
  • 3/4 cup seasoned bread crumbs
  • 1 tablespoon freshly-squeezed lemon juice



1. Pour water into a deep, 12-inch nonstick skillet. Add salt and peppercorns.
2. Peel onion and cut into thin slices. Add to water, along with bay leaves, and vinegar.
3. Bring to a boil and continue to boil for 5 minutes. Lower heat to medium-high. Add fish. The water should just cover the fillets.
4. Cook for 6 minutes on one side, then carefully turn over and cook for 6 to 8 minutes on the other side, until fish is opaque. (Do not overcook. Cooking time depends on the thickness of the fish.)
5. Meanwhile, heat olive oil in a medium-sized nonstick skillet. Push garlic cloves through a garlic press and add to oil. Cook for 15 seconds over low heat; do not brown. Add bread crumbs, stirring constantly. Cook for 1 to 2 minutes until golden brown and crispy. Add 1 tablespoon of freshly-squeezed lemon juice and stir to incorporate.
6. Remove fish and onions with slotted spatula, draining any liquid and discarding bay leaves. Place on a platter and mound fish with bread crumbs. Serve immediately with lemon wedges and finely chopped parsley, if desired.

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