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Mediterranean Sea Bass

This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4 servings
Calories: 362 kcal
Course: Dinner
Cuisine: American

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

Instructions

    Cup of Yum
  1. Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 F
  2. 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.
  3. Pat the fillets dry, lightly spray them with cooking spray,  and season with salt and pepper.
  4. Add the fennel and cook until the vegetables are soft and translucent, an additional 3 to 5 minutes.
  5. 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.
  6. 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.
  7. 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.
  8. Add the basil, wine, olives, 1 teaspoon salt, and 1/8 teaspoon black pepper.
  9. 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.
  10. Reduce to low and simmer for 15 minutes, or until the sauce is slightly thickened, while you prepare the fish.
  11. Arrange the fillets on individual plates, spoon on the sauce, and serve.

Nutrition Information

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

% 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.