Pan Seared Chilean Sea Bass with Quinoa & Mango Salsa

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Over the weekend, I stepped outside my comfort zone and cooked a Chilean Sea Bass with quinoa and zesty mango salsa. Can I just tell you… it was delicious!

Each bite consisted of an “mmm” and “yum.”

Pan Seared Chilean Sea Bass with Quinoa and Mango Salsa, perfectly paired with an Oregon Pinot Noir. It was fun cooking up something that I normally wouldn’t cook. Salmon is my go to fish, so cooking fish wasn’t foreign.

You see, the key to cooking up a perfectly pan-seared fish is place the fish skin-side down in the screaming hot pan for 7 minutes. Crispy skin is the best! Turn it at the 3 1/2 minute mark and cook it a few minutes longer on the opposite side.

What You’ll Need

Mango Salsa 1 mango, diced 1/4 purple onion, diced 1/2 cup cilantro, chopped 1/2 cup tomatoes, chopped 1 Jalapeño, finely chopped and deveined Juice from 2 limes Pink Himalayan Salt, to taste

Sea Bass 2 4.0 oz Sea Base fillets 1 1/2 tablespoon extra virgin coconut oil salt, to taste 1 sprig of fresh thyme

Quinoa 1 cup dried quinoa 2 cups water

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Sea Bass Quinoa Mango Salsa_10

What You’ll Need

1 mango, diced
1/4 purple onion, diced
1/2 cup cilantro, chopped
1/2 cup tomatoes, chopped
1 Jalapeño, finely chopped and deveined
Juice from 2 limes
Pink Himalayan Salt, to taste
4 4.0 oz Sea Base filets
1 1/2 tablespoon extra virgin or coconut oil
salt, to taste
1 sprig of fresh thyme
1 cup dried quinoa
2 cups water

What You’ll Need To Know

Combine 1 cup quinoa with 2 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15-20 minutes. Remove from heat and let is sit for 5 minutes. After it has cooked and rested, use a fork to fluff and separate the grains.

Season the sea bass with salt and pepper.

In a large saute pan over medium heat, add the coconut oil and heat the oil to a slight smoke. Add 1 sprig of fresh thyme to the saute pan and sear the sea bass skin side down for 3/4 of the cooking time about 7 minutes. This will give the fish a nice crisp skin and golden color. Carefully turn the fish over, to finish the other side. Remove the sea bass and hold in a warm place.

In a mixing bowl, add the diced mango, purple onion, cilantro, tomatoes, jalapeño, lime juice and salt and mix together.

Plate your ingredients with 1/2 cup cooked quinoa, sea bass and mango salsa on top (roughly, 1/4 cup.)

Recipe makes 4 servings.

Hi, I’m Valerie!

I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.