Chilean sea bass is an excellent source of omega-3 fatty acids which help reduce inflammation, lower the risk of chronic diseases such as heart disease, and support brain health. It is also an excellent source of easily digestible protein and vitamin D. Compared to other large fish, Chilean sea bass has relatively low levels of mercury, making it a safe option for regular consumption. Capers provide vitamin K and minerals like iron and copper. Traditional cultures even used capers to aid in digestion. This recipe is suitable for those on the Specific Carbohydrate Diet.
Chilean Sea Bass with Crispy Capers
Ingredients
- 14 oz Chilean sea bass skin on
- ¼ tsp sea salt
- 2 tsp olive oil extra virgin
- 2 tsp capers drained and dried
- 2 tsp chives chopped
- 2 tsp lemon juice
Instructions
- Pat fish dry and make a few slits in the skin to prevent curling up while cooking.
- Season with salt.
- Set a skillet over medium heat. Then add 1 teaspoon each of oil and capers.
- Cook about 2 to 3 minutes until crisp. Remove from pan and set aside.
- Return the same skillet to medium heat.
- Add the remaining oil. Let it warm up for about a minute, then add sea bass skin side down.
- Cook 3 to 4 minutes. Flip and sauté an additional 1 to 2 minutes or until fully cooked.
- Plate the sea bass. Top with capers, oil left in the pan, chives and lemon juice. Enjoy!
Notes
References:
The Nutrition Source. (n.d.). Omega-3 fatty acids: an essential contribution. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
Ajmera, R. (2021, October, 14). What are capers — and are they healthy? Healthline. https://www.healthline.com/nutrition/capers-nutrition
