Mediterranean Sea Bass
User Reviews
5
Mediterranean Sea Bass
Description
The recipe begins by lightly cooking onions, garlic, and crushed red pepper flakes in olive oil until golden, building a savory base. Sea bass fillets, patted dry and seasoned, are seared to develop a slight crust. Fennel is softened alongside the aromatics, then canned whole peeled tomatoes are crushed into the pan, creating a chunky, bright tomato sauce enhanced by the simmering of fresh basil and dry white wine.
Once the fish is flipped, the skillet is oven-roasted to finish cooking while the sauce melds with the fish. Kalamata olives add a briny contrast and saltiness balanced with freshly ground black pepper and kosher salt. The finished dish has moist, flaky fish enriched by a fresh, tangy, and slightly spicy tomato-based Mediterranean sauce.
This recipe suits a flavorful seafood main dish, ideal served with crusty bread or simple sides to soak up the fragrant sauce. The layering of aromatics and gentle baking yield a tender yet vibrant dish.
Ingredients
- 1 tablespoons extra virgin olive oil
- Chilean sea bass fillet or other sustainable firm white-fleshed fish fillets such as halibut, cod or striped bass, four 4-6 ounce, skinless
- 1 cup chopped yellow onion
- olive oil cooking spray organic
- 3 cloves garlic (minced)
- kosher salt
- 1/4 teaspoon red pepper flakes or to taste, crushed
- black pepper freshly ground
- 1/2 cup fennel chopped
- 1 tablespoon extra-virgin olive oil
- whole peeled tomatoes with their juices, one 28 ounce can
- 3/4 cup basil very thinly sliced, fresh leaves
- 1/2 cup white wine dry
- 1/4 cup kalamata olives halved, pitted
- kosher salt
- black pepper freshly ground
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 DetailsNutrition 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.
User Reviews
Overall Rating
5
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