Chilean Perfection

Pan Seared Chilean Sea Bass, Italian Salsa Verdé, Cauliflower Puree and Arugula

Chilean Sea Bass is one of the most sought-after fish in the world. The once obscure fish became a culinary celebrity in the 1990’s. Found in the frigid Antarctic waters, it’s flesh becomes oil-rich which makes it hard to overcook. This is a good thing for anyone who is looking to try their hand at culinary genius but is a complete novice.

When it comes to seafood this is me. You all know me as “the meat guy” which is my first love but the demand for something lighter set me on a quest to find something different. This is where my collaboration with a local Chicago food blogger and chef, @forkmylifechi was born.

Morgan Berrington had been ordering from Mino Prime from inception and I have been following her Instagram stories. Her talent peaked my interest so when I was going to bring on seafood I asked her to create some recipes for me. I have to tell you this recipe is easy to follow and a home run! I never eat cauliflower puree, I mean NEVER, but it was delicious, my kids even liked it. The recipe is listed below, give it a try and post your success stories on our social so we can share the love with this awesome community we’ve created!


Makes 2 servings

Prep Time: 20 minutes

Cook Time: 30 minutes


For the Italian salsa verdé:

  • ½ oz parsley leaves (¼ bunch), chopped
  • ½ oz cilantro (¼ bunch), chopped
  • ½ oz basil (1 bunch), chopped
  • ½ oz chives (½ packet), thinly sliced
  • 1 garlic, grated
  • ½ lemon, zested
  • 3 tbsp fresh lemon juice
  • ½ tsp crushed red pepper flakes
  • ¾ cup extra virgin olive oil
  • Salt and freshly ground pepper

For the cauliflower purée:

  • 2 tsp ghee or butter
  • 2 garlic cloves, sliced
  • 1 pound frozen cauliflower rice
  • 1 cup vegetable or chicken stock
  • 1 tsp garlic powder
  • Salt and freshly ground pepper

For the Chilean sea bass:

  • 2-8oz pieces Mino Prime Chilean Sea Bass
  • Avocado oil spray
  • Salt and pepper

For garnish:

  • 3 cups baby arugula


Make the salsa verdé. 

  1. Mix ingredients from parsley through extra virgin olive oil. Season with salt and pepper and place in the refrigerator until ready to serve.

Make the cauliflower purée.

  1. In a saucepan, heat over medium heat. Add ghee or butter and when melted add the sliced garlic. Cook for 1-2 minutes until barely golden.
  2. Next add the frozen cauliflower rice. Give it a good stir and turn the heat up to medium-high. Season with salt and pepper.
  3. Cook for 5-10 until cauliflower is cooked through and all liquid has evaporated.
  4. Next add vegetable or chicken stock and cook for about 4-5 minutes until almost all the liquid has evaporated. Add the garlic powder.
  5. Place the cauliflower in the blender or food processor and process until smooth. If the purée isn’t blending all the way add 1 tbsp (at a time) of stock or water.

Cook the Chilean sea bass.

  1. Heat a cast iron pan or heavy skillet over medium high heat. 
  2. Dry the Chilean sea bass off with paper towels and season with salt and pepper on all sides.
  3. Spray the pan with avocado oil spray.
  4. Once the pan is almost smoking add the Chilean sea bass. Cook for 3 minutes on one side, flip, and then cook for another 3 minutes, or until cooked through.
  5. Once the fish is done, let it rest for 3 minutes.

To serve, toss the Italian salsa verdé with the arugula. Spoon the cauliflower on the plate, top with Chilean sea bass and drizzle with salsa verdé. Serve with dressed arugula.

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