Whether you’re hosting a gathering or just want to treat your family to a delicious and clean meal, this Chilean sea bass recipe will win you a gold star. It might not be a Michelin star, but you got to start somewhere.

The combo of tender white fish and the earthy tang from the fennel salad in this Chilean sea bass recipe is a match made in heaven. The sea bass is supported by a buttery avocado mash which complements the bright citrus and salty flavors coming from the orange and olives mixed into the fennel salad.

The whole dish comes together in less than an hour and will have you dreaming of your next chef accolade all night long.

Chilean Sea Bass With Avocado Mash and Citrus, Fennel Salad

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Prep Time 40 minutes
Cook Time 6 minutes
Total Time 46 minutes
Servings 4


For the fennel salad

  • 1 fennel bulb (sliced thinly)
  • ½ cup mixed pitted olives (roughly chopped)
  • 1 orange (cut into segments)
  • 1 tablespoon parsley (finely chopped)
  • 1 tablespoon basil (torn or roughly chopped)
  • ¼ cup fennel fronds (torn into 2-inch pieces)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon balsamic vinegar

For the avocado mash

  • 2 avocados
  • 2 scallions
  • ¼ cilantro (finely chopped)
  • 1 tablespoon lime juice
  • 1 tablespoon extra-virgin olive oil

For the fish


  • Take the fish out of the fridge and pat dry with a paper towel and leave until it reaches room temperature.

For the fennel salad

  • Add the sliced fennel and olives to a salad bowl.
  • Supreme the orange. Use a sharp knife to slice off the top and bottom of the orange. Using downward strokes, slice the peel away from the flesh and discard. Cut between the membranes, making sure to save the juice, and add the segments and juice to the fennel mixture.
  • Add the parsley, basil, and fennel fronds to the salad.
  • Season with salt and pepper, olive oil, and balsamic vinegar. Set aside.

For the avocado mash

  • Open the avocado, remove the pit and scoop the flesh into a bowl. Add scallions, cilantro, lime juice, and 1 tablespoon of olive oil. Season with salt and pepper and stir until incorporated. Set aside.

For the fish

  • Lightly season both sides of the Chilean sea bass with salt and only one side with Old Bay seasoning.
  • Turn the stove on high heat and warm up the pan. You can use a flattop, cast iron or regular sauté pan. Add a generous drizzle of olive oil and place the fish rub-side down.
  • Cook for 3 minutes on each side. Set aside.
  • To plate, spoon some avocado mash on the plate and place the fish on top. Serve the fennel salad on the side.
Author: Luca Manfe
Course: Main Course
Cuisine: Italian
Keyword: Chilean sea bass
Tried this recipe? Snap a pic and share.Mention @vitalchoice or tag #sharemore!

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Luca moved to America from Italy 20 years ago. He worked in restaurants, but never in the kitchen, though he did pop in to ask the chef’s advice from time to time. In 2013 he won Masterchef Season 4. Since then, he published a cookbook and launched a private Chef service called Dinner with Luca. He lives with his wife Cate and their two wonderful boys Luca and Valentino.

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