Daria’s “Dish About Fish!”

By: Daria Shaw


It’s Friday and you know what that means…time to get a little “nutty” about FOOD! This week, I am “dishing” about my current favorite fish, Chilean Sea Bass, and why it’s trending in my kitchen. Plus, I have shared a fabulous recipe for you to try out!

First, let me just say, don’t be fooled by the those who are “anti-Sea Bass.” As with anything, consuming fish in this family is perfectly healthy in moderation, and will bring variety and versatility to your weekday meals. 

With 20 grams of protein per 3 oz. serving, Sea Bass is a wonderful alternative to the traditional salmon and tilapia that usually tend to grace our plates. An excellent source of selenium, Vitamins B6 & B12, and Omega-3 fatty acids, this hearty fish tastes fabulous when baked, grilled, and/or pan roasted. While there are many different combinations of herbs, spices, and dressings to use, the BIGGEST thing to emphasize is that you purchase as FRESH as possible.

With it being so versatile, you can pretty much pair any side dish with this fish and it will take on a life of its own. For example,  during the Winter months, roasting potatoes or squash (see recipe below), in addition to serving it with your favorite vegetable, will give a new twist to “comfort food.” In the Summer, a cold, cucumber and tomato salad, or even fresh corn on the cob, will make it feel super light and emphasize its freshness. Pair with a glass of your favorite vino (Janine recommends a crisp, clean white, with hints of fruit to compliment) and you will have your family wanting more, for sure! 🙂 

{Recipe} Chilean Sea Bass & Vegetables with Coconut Sauce + Roasted Butternut Squash

For the Fish & Vegetables:

  • I can (14 oz.) lite coconut milk
  • 4 scallions, sliced, white part separated from green
  • 2 tsp. (each) minced garlic and ginger
  • 1/4 tsp. each salt and pepper
  • 4, skinless (1 inch thick) pieces Chilean Sea Bass Filet (~6 oz. each)
  • 1 lb. asparagus, spears cut into thirds
  • 1 cup carrots, pre-shredded
  • 5 oz. Shitake mushrooms
  • Fresh lime wedges (optional)

For the Roasted Butternut Squash:

  • 1 lb. butternut squash, cleaned and cut
  • 1 small to medium onion, sliced
  • Good quality olive oil
  • Kosher salt & pepper to taste


  • Preheat oven to 350 degrees. Toss butternut squash and onion in olive oil, and place on baking sheet. Sprinkle salt and pepper to taste; roast 25-30 minutes or until squash reaches desired tenderness.
  • Meanwhile, place coconut milk, white part of scallions, garlic, ginger, salt and pepper in a large nonstick skillet; stir until well blended. Top with pieces of Chilean Sea Bass in a single layer; scatter asparagus, carrots, and mushrooms over and around sea bass.
  • Bring it to a gentle simmer; cover and cook for 10 minutes (or until fish is cooked through and asparagus is crisp-tender).
  • Using a broad spatula, transfer sea bass to a serving platter or dinner plates. Spoon on sauce and vegetables; sprinkle with green part of scallions. Serve immediately with butternut squash and fresh lime wedges (optional) to squeeze on fish.

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