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Chilean Sea Bass À LA Grecque

A pan‑fried Chilean sea bass served in a tomato‑lemon sauce with herbs.

From the Recipes Wiki (Fandom) · 13 ingredients
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Why it works: Onion and garlic match in chemistry and in kitchens. They rank in the top 1% of all ingredient pairs, and cooks put them together in 29,058 recipes. Both carry furaneol, which smells caramel, strawberry. The science ↓

Chilean Sea Bass À LA Grecque

Time8 to 10 minutes

Ingredients

Directions

Prepare the fish

  1. Rinse the Chilean sea bass with cold water and pat dry with paper towels.

  2. Lightly season the fish with salt and pepper, then coat with flour, shaking off the excess.

  3. Heat the oil in a skillet over medium-high heat, add the fish pieces and cook just until lightly browned, about 1 minute on each side.

  4. Transfer to a plate and set aside.

Make the tomato sauce

  1. Add the onion and garlic to the skillet and cook, stirring, until beginning to soften, 1 to 2 minutes.

  2. Add the tomatoes, lemon juice, bay leaves, rosemary, oregano, coriander, salt and pepper and cook over high heat, stirring, for 3 to 4 minutes.

Finish and serve

  1. Add the fish pieces and press them gently into the tomato mixture, cover the skillet and cook over medium heat until the fish is no longer opaque in the center, 8 to 10 minutes.

  2. Discard the bay leaves, transfer the fish and tomato mixture to warmed dinner plates and serve with rice or pasta.

Nutrition, whole recipe (rough)

673Calories
16 gProtein
16 gFat
118 gCarbs

Counts 11 of 13 ingredients. The other 2 aren't in our nutrition table and add nothing above, so the real totals are higher.

What these numbers assume: 11 portions
IngredientPortion assumedkcal
Flour1 cup (125g) all-purpose455
Olive Oil1 tbsp (14g)119
Onion1 medium (110g)44
Tomato1 medium (123g)22
Lemonjuice of 1 lemon (48ml)12
Black Pepper1 tsp ground (2.3g)6
Oregano1 tsp dried (1.8g)5
Garlic1 clove (3g)4
Rosemary1 tsp dried (1.2g)4
Bay Leaf1 leaf (0.6g)2
Salt1 tsp (6g)0
Coriandernot in our table0
Seednot in our table0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.

Recipe from the Recipes Wiki (Fandom).

Steps grouped into stages for easier reading; the method is the source's own.

Explore the science

The flavor team

The pairs that carry this dish. Each one is judged two ways: how much their aromas overlap, and how often cooks already put them together.

  1. Onion + garlictop 1% of all pairs
    Smell alikestrong
    Cooked together29,058 recipes

    Shared aroma: furaneol (caramel, strawberry).

  2. Olive + tomatotop 1% of all pairs
    Smell alikemoderate
    Cooked together15,539 recipes

    Shared aroma: 3-hexenal (apple, fruity).

  3. Lemon + rosemarytop 1% of all pairs
    Smell alikestrong
    Cooked together845 recipes

    Shared aroma: beta-phellandrene (minty, terpene).

  4. Olive + garlictop 2% of all pairs
    Smell alikemoderate
    Cooked together25,665 recipes

    Shared aroma: linalool (floral, citrus).

  5. Olive + rosemarytop 3% of all pairs
    Smell alikemoderate
    Cooked together2,590 recipes

    Shared aroma: eucalyptol (eucalyptus, herbal).

Ranks compare each pair with 20,000 random ingredient pairs on CompKitchen. How we score pairs

What each ingredient does

Chilean sea bass
Firm, flaky fish that holds its shape and becomes opaque as it cooks.
Flour
Coating that browns lightly in the hot oil and helps the fish keep its surface.
Tomatoes
Form the liquid base of the sauce, adding moisture and acidity.
Garlic
Adds aroma and pungency that mellows as it softens in the oil.
Olive oil
Conducts heat for browning the fish and carries the aromatics' flavour.
Lemon juice
Adds acidity that brightens the tomato sauce and balances its sweetness.

The step that matters

Cooking the fish until just opaque in the center. Fish protein sets and toughens with overcooking, so the fish should be removed as soon as the center turns opaque and flakes easily. Gentle, covered cooking at medium heat keeps the pieces moist.

Swap the onion

How well each one fits the dish's main ingredients (pepper, flour, olive, garlic, tomato, lemon, rosemary):

  1. Eggplantfits better
  2. Spinachfits better
  3. Kalefits better
  4. Onionthe original

Fit is the average pairing score against pepper, flour, olive, garlic, tomato, lemon, rosemary. Candidates are from the same food group and used in at least 100 recipes.

“What each ingredient does” and “The step that matters” were written by Claude from this recipe’s own method and reviewed in samples by CompKitchen.

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