Name: Pan-Seared Sea Bass with Lemon-Garlic Chard
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Healthy
Ingredients: 4 sea bass fillets (6oz each); 2 tbsp extra virgin olive oil; 1 large bunch Swiss chard, stems chopped, leaves torn; 3 cloves garlic, minced; 1 large lemon, thinly sliced; 1 tbsp unsalted butter; Sea salt, to taste; 1/2 tsp cracked black pepper

2Instructions

Quick Summary

A crisp, high-protein dinner featuring pan-seared sea bass fillets over a bed of sautéed Swiss chard. This meal is naturally gluten-free and ready in 25 minutes.

Ingredients

4 sea bass fillets (6oz each)
2 tbsp olive oil
1 large bunch Swiss chard
3 cloves garlic, minced

1 lemon, sliced
Sea salt to taste
1/2 tsp cracked black pepper
1 tbsp unsalted butter

Preparation Method

1. Prep the greens. Wash the chard thoroughly. Remove the thick stems and chop them finely. Roughly chop the leaves.
2. Sear the fish. Pat the bass dry. Season with salt and pepper. Heat 1 tbsp oil in a heavy skillet over medium-high heat. Place fillets skin-side down. Cook for 4 minutes until golden and crisp.
3. Finish the bass. Carefully flip the fillets. Add butter and lemon slices to the pan. Baste for 2 minutes until just cooked through. Remove and set aside.
4. Sauté the chard. In the same pan, add remaining oil. Sauté stems for 3 minutes, then add leaves and garlic. Cook until wilted, about 3 minutes. Season to taste.

Stewart's Secret: For the perfectly crispy skin, make sure the fish is bone-dry before it hits the pan. A moist surface creates steam, which prevents that lovely golden sear we’re looking for.

Nutrition Snapshot

Nutrient	Amount
Calories	450 kcal
Protein	48g
Fat	22g
Carbs	12g

Frequently Asked Questions

Can I substitute the sea bass?

Yes, halibut or cod work beautifully as alternatives with similar texture.

How do I know when the fish is done?

The flesh should turn opaque and flake easily when pressed gently with a fork.

Is this meal freezer-friendly?

The fish is best enjoyed fresh, but the sautéed greens can be stored for up to 2 days.

Pan-Seared Sea Bass with Lemon-Garlic Chard

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Preparation Method

Nutrition Snapshot

Frequently Asked Questions

Can I substitute the sea bass?

How do I know when the fish is done?

Is this meal freezer-friendly?

Nutrition Information

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