5.0 from 45 votes
Chilean Sea Bass with Tomato Relish
Simple to assemble with many flavors you do not want to miss. The tomato relish burst with flavors with the capers and the green olives.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2
Calories: 413 kcal
Course:
Dinner
Cuisine:
French
Ingredients
- 3 tablespoons capers drained
- 3 tablespoons olive oil
- 1 cup tomatoes cut into small chunks
- ⅓ cup green olives pitted and chopped
- 1 tablespoon champagne vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon shallots minced
- 1.5 tablespoons olive oil
- 6 ounces sea bass fillets
- salt and pepper
Instructions
- Rinse the capers under cold running water, rinse and pat dry with a paper towel.
- In a small bowl, whisk together the remaining 2 tablespoons of olive oil, the Dijon mustard, and vinegar. Add the tomatoes and mix well. Set aside.
- Put 1 tablespoon of olive oil in a medium-size skillet over medium heat. When hot add capers, shallots and fry for 1 minute, gently shaking the pan. Add the tomatoes and the olives. Season with salt and pepper and cook for 2 – 3 minutes, just enough to warm.
- Season generously the sea bass with salt and pepper
- In a large straight skillet heat the remaining olive oil over medium heat. Once the oil is hot, add the fillets and pan-seared them for 5 to 6 minutes on each side, or until cooked through completely and the fish flakes easily.
- Serve the fillets with the tomato relish and enjoy.
- Optional: squeeze some lemon juice over the whole plate
Cup of Yum
Nutrition Information
Calories
413kcal
(21%)
Carbohydrates
4g
(1%)
Protein
16g
(32%)
Fat
37g
(57%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
4g
Monounsaturated Fat
26g
Cholesterol
68mg
(23%)
Sodium
774mg
(32%)
Potassium
413mg
(12%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
804IU
(16%)
Vitamin C
11mg
(12%)
Calcium
39mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 413
% Daily Value*
| Calories | 413kcal | 21% |
| Carbohydrates | 4g | 1% |
| Protein | 16g | 32% |
| Fat | 37g | 57% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 26g | 130% |
| Cholesterol | 68mg | 23% |
| Sodium | 774mg | 32% |
| Potassium | 413mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 804IU | 16% |
| Vitamin C | 11mg | 12% |
| Calcium | 39mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.