Mediterranean Sea Bass
User Reviews
5.0
84 reviews
Excellent
Mediterranean Sea Bass
Report
This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.
Share:
Ingredients
- 1 tablespoons extra virgin olive oil
- Four 4-6 ounce skinless Chilean sea bass fillets (or other sustainable firm white-fleshed fish fillets such as halibut, cod or striped bass)
- 1 cup chopped yellow onion
- Organic olive oil cooking spray
- 3 cloves garlic (minced)
- kosher salt
- 1/4 teaspoon crushed red pepper flakes (or to taste)
- freshly ground black pepper
- 1/2 cup chopped fennel
- 1 tablespoon extra-virgin olive oil
- One 28 ounce can whole peeled tomatoes (with their juices)
- 3/4 cup fresh basil leaves (very thinly sliced)
- 1/2 cup dry white wine
- 1/4 cup pitted kalamata olives (halved)
- kosher salt
- freshly ground pepper
Add to Shopping List
Instructions
- Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 F
- In a large skillet over medium heat, heat the olive oil until shimmering. Add the onion, garlic and red pepper flakes and cook until golden, stirring occasionally, about 5 minutes.
- Pat the fillets dry, lightly spray them with cooking spray, and season with salt and pepper.
- Add the fennel and cook until the vegetables are soft and translucent, an additional 3 to 5 minutes.
- In a heavy ovenproof skillet over high heat, heat the olive oil until shimmering. Add the fillets, rounded-side down, and cook for 2 minutes.
- Reduce the heat to medium and add the tomatoes with their juices. Using the back of a wooden spoon, smash the tomatoes and cook for 5 minutes.
- Carefully flip the fillets with a metal spatula and place the skillet in the oven. Bake until the fish is no longer translucent, 8 to 10 minutes.
- Add the basil, wine, olives, 1 teaspoon salt, and 1/8 teaspoon black pepper.
- Switch the oven to broil and place the skillet on the upper rack. Broil until the tops of the fillets are golden brown, 2 to 4 minutes.
- Reduce to low and simmer for 15 minutes, or until the sauce is slightly thickened, while you prepare the fish.
- Arrange the fillets on individual plates, spoon on the sauce, and serve.
Nutrition Information
Show Details
Serving
1fillet
Calories
362kcal
(18%)
Carbohydrates
13.5g
(5%)
Protein
42.5g
(85%)
Fat
12.5g
(19%)
Saturated Fat
2g
(10%)
Cholesterol
90mg
(30%)
Sodium
489mg
(20%)
Fiber
3g
(12%)
Sugar
7.5g
(15%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 362 kcal
% Daily Value*
| Serving | 1fillet | |
| Calories | 362kcal | 18% |
| Carbohydrates | 13.5g | 5% |
| Protein | 42.5g | 85% |
| Fat | 12.5g | 19% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 90mg | 30% |
| Sodium | 489mg | 20% |
| Fiber | 3g | 12% |
| Sugar | 7.5g | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
84 reviews
Excellent
Other Recipes
You'll Also Love
Easy Mediterranean Pasta With Chicken Sausage (One-Pan Meal!)
Mediterranean, American, International
0.0
(0 reviews)
