Embrace the flavors of the Mediterranean with this delectable sea bass recipe. Marinated in a tangy, savory sauce of tomatoes, basil, white wine, and olives, this dish is full of rich, layered flavors that are sure to impress. The sea bass is cooked to perfection with a lovely golden crust that seals in all the luscious flavors. This recipe is not just a meal; it's a culinary journey to the sun-soaked shores of the Mediterranean.
The recipe calls for some Mediterranean ingredients that you might not usually have in your pantry. Fennel, often used in Mediterranean cuisine, imparts a sweet, anise-like flavor that complements the fish perfectly. Kalamata olives are larger and more flavorful than regular black olives, bringing a salty, briny kick that balances the acidity of the tomatoes. Lastly, Chilean sea bass is a flaky, buttery fish that holds up well to the strong flavors in this dish.
Mediterranean Sea Bass Ingredients
Extra-virgin olive oil: Used for sautéing and also as a part of the sauce. It's a staple in Mediterranean cooking and lends a fruity, peppery taste.
Yellow onion: Adds a bit of sweetness, and when sautéed, it provides a wonderful depth of flavor.
Garlic: A common flavor booster in numerous cuisines.
Red pepper flakes: Imparts a spicy kick.
Fennel: Provides a sweet, licorice-like flavor.
Tomatoes: The base of the sauce, adds acidity.
Basil leaves: Adds freshness to the sauce.
White wine: Used to deglaze the pan and add depth of flavor.
Kalamata olives: Brings a salty, somewhat tangy flavor.
Chilean sea bass fillets: A flaky, buttery, mild fish that's perfect for this dish.
One reader, Anya Manning says:
This Mediterranean sea bass recipe is a game-changer! The flavors are so vibrant and the fish is perfectly tender. The sauce is a delightful blend of savory and tangy, making every bite a true delight. It's a must-try for anyone who loves fresh, Mediterranean-inspired dishes.
Techniques Required for Cooking Mediterranean Sea Bass
How to prepare the sauce: In a large skillet, heat olive oil and cook onion, garlic, and red pepper flakes until golden. Add fennel, tomatoes, basil, wine, and olives, then simmer until slightly thickened.
How to cook the sea bass: Pat the fillets dry, season with salt and pepper, then cook in a skillet over high heat for 2 minutes. Transfer the skillet to the oven and bake for 8-10 minutes until the fish is no longer translucent. Finally, broil for 2-4 minutes until the tops are golden brown.
How To Make Mediterranean Sea Bass
Make dinner exciting with this sea bass recipe! Enjoy seared sea bass tossed in a healthy, Mediterranean-style sauce with tomatoes, white wine, and olives.
Serves:
Ingredients
For Sauce:
- 1tbspextra-virgin olive oil
- 1cupyellow onion,chopped
- 3clovesgarlic,minced
- ¼tspred pepper flakes,crushed, or to taste
- ½cupfennel,chopped
- 28oztomatoes,whole peeled, with their juices
- ¾cupbasil leaves,fresh, very thinly sliced
- ½cupwhite wine,dry
- ¼cupKalamata olives,pitted and halved
- kosher salt and freshly ground pepper
For Sea Bass:
- 4Chilean sea bass fillets,skinless
- olive oil cooking spray,organic
- kosher salt
- freshly ground black pepper
- 1tbspextra-virgin olive oil
Instructions
-
Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 degrees F.
Sauce:
-
In a large skillet over medium heat, heat the olive oil until shimmering. Add the onion, garlic and red pepper flakes and cook for about 5 minutes, stirring occasionally until golden.
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Add the fennel and cook for an additional 3 to 5 minutes, until the vegetables are soft and translucent.
-
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.
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Add the basil, wine, olives, 1 teaspoon of salt, and ⅛ teaspoon of black pepper.
-
Reduce to low and simmer for 15 minutes, or until the sauce is slightly thickened. Do this while preparing the fish.
Sea Bass:
-
Pat the fillets dry, lightly spray with cooking spray, and season with salt and pepper.
-
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.
-
Carefully flip the fillets with a metal spatula and place the skillet in the oven. Bake for 8 to 10 minutes, until the fish is no longer translucent.
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Switch the oven to broil and place the skillet on the upper rack. Broil for 2 to 4 minutes, until the tops of the fillets are golden brown.
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Arrange the fillets on individual plates, spoon on the sauce, and serve. Enjoy!
Nutrition
- Calories: 284.67kcal
- Fat: 10.81g
- Saturated Fat: 1.83g
- Monounsaturated Fat: 6.23g
- Polyunsaturated Fat: 1.99g
- Carbohydrates: 16.09g
- Fiber: 4.45g
- Sugar: 7.70g
- Protein: 26.74g
- Cholesterol: 52.89mg
- Sodium: 1005.18mg
- Calcium: 81.38mg
- Potassium: 983.23mg
- Iron: 1.91mg
- Vitamin A: 162.80µg
- Vitamin C: 33.05mg
Expert Tip for Perfecting Mediterranean Sea Bass Recipe
When preparing the Chilean sea bass, ensure that the fillets are thoroughly patted dry before seasoning and searing. This will help to achieve a beautifully crispy and golden exterior. Additionally, when flipping the fillets, be gentle to maintain their integrity and prevent them from falling apart. Remember, fish is delicate and requires a careful touch. Lastly, when simmering the sauce, keep a close eye on it to prevent it from reducing too much and becoming overly thick. The sauce should be just thick enough to coat the back of a spoon.
Time-Saving Tips for Preparing Mediterranean Sea Bass Recipe
Prep ahead: Chop vegetables, measure ingredients, and prepare the sauce in advance to streamline the cooking process.
One-pan wonders: Opt for recipes that allow you to cook the sea bass and the sauce in the same pan to minimize cleanup.
Time-saving tools: Use kitchen gadgets like a food processor or mandoline to quickly chop and slice ingredients for the sauce.
Batch cooking: Make a larger quantity of the sauce and freeze the extra portions for future use, saving time on prep for future meals.
Organized workspace: Keep your kitchen organized and clean as you cook to avoid wasting time searching for utensils and ingredients.
Substitute Ingredients For Mediterranean Sea Bass Recipe
extra-virgin olive oil - Substitute with avocado oil: Avocado oil has a similar mild flavor and high smoke point, making it a suitable substitute for extra-virgin olive oil in this recipe.
yellow onion - Substitute with white onion: White onions have a slightly milder flavor compared to yellow onions, but they can still provide the aromatic base needed for the sauce.
garlic - Substitute with shallots: Shallots can offer a similar aromatic flavor to garlic and can be a suitable substitute in the sauce.
red pepper flakes - Substitute with paprika: Paprika can add a mild heat and smokiness similar to red pepper flakes in the sauce.
fennel - Substitute with celery: Celery can provide a similar crunch and subtle flavor to the sauce, complementing the other ingredients well.
tomatoes - Substitute with canned diced tomatoes: Canned diced tomatoes can be used as a convenient substitute for fresh tomatoes, providing a similar texture and flavor to the sauce.
basil leaves - Substitute with parsley: Parsley can offer a fresh, herbaceous flavor similar to basil and can be used as a substitute in the sauce.
white wine - Substitute with chicken or vegetable broth: Chicken or vegetable broth can add depth of flavor to the sauce, similar to white wine.
kalamata olives - Substitute with green olives: Green olives can provide a tangy and briny flavor similar to kalamata olives in the sauce.
Chilean sea bass fillets - Substitute with branzino fillets: Branzino has a similar mild and flaky texture to Chilean sea bass, making it a suitable substitute for this recipe.
olive oil cooking spray - Substitute with grapeseed oil cooking spray: Grapeseed oil cooking spray has a high smoke point and neutral flavor, making it a suitable substitute for olive oil cooking spray.
kosher salt - Substitute with sea salt: Sea salt can be used as a substitute for kosher salt, providing a similar level of salinity to the dish.
freshly ground black pepper - Substitute with white pepper: White pepper can be used as a substitute for black pepper, providing a milder flavor and blending seamlessly into the dish.
extra-virgin olive oil - Substitute with avocado oil: Avocado oil has a similar mild flavor and high smoke point, making it a suitable substitute for extra-virgin olive oil in this recipe.
Plating Ideas for a Delightful Mediterranean Sea Bass Dish
Elevate the sea bass fillets: Gently place the perfectly cooked sea bass fillets on the plate, ensuring they are positioned with precision and care.
Artfully drizzle the sauce: Using a steady hand, artfully drizzle the rich and flavorful Mediterranean sauce around the sea bass fillets, creating an enticing visual presentation.
Garnish with fresh basil: Carefully place vibrant, fresh basil leaves on top of the sea bass fillets, adding a pop of color and a touch of freshness to the dish.
Incorporate a fennel frond: Introduce a delicate fennel frond as a finishing touch, adding a subtle hint of the Mediterranean essence to the overall presentation.
Arrange kalamata olives strategically: Place kalamata olives strategically around the plate, adding a burst of deep purple color and a burst of briny flavor to the dish.
Create a balanced composition: Ensure that the elements on the plate are arranged in a visually appealing and balanced composition, showcasing the sea bass and the vibrant Mediterranean flavors.
Essential Kitchen Tools for Preparing Mediterranean Sea Bass
Chef's knife: A versatile tool used for slicing, chopping, and dicing ingredients with precision and control.
Cutting board: Provides a stable surface for cutting and preparing ingredients, protecting countertops and ensuring safety.
Skillet: A versatile pan used for sautéing, frying, and searing ingredients, with a wide, flat bottom and sloped sides for easy tossing and stirring.
Oven: Essential for baking, roasting, and broiling a wide range of dishes, providing consistent heat for even cooking.
Wooden spoon: Ideal for stirring, mixing, and tasting, while being gentle on cookware and resistant to heat.
Baking dish: Used for baking and roasting dishes in the oven, available in various sizes and materials to suit different recipes.
Metal spatula: Perfect for flipping and transferring delicate foods, with a thin, flat blade and a sturdy handle for precision and control.
Food processor: A versatile kitchen appliance used for chopping, blending, and pureeing ingredients with speed and efficiency.
Mixing bowl: Essential for combining ingredients, marinating, and mixing, available in various sizes and materials to suit different recipes.
Measuring cups and spoons: Used for accurately measuring ingredients, ensuring precision and consistency in recipes.
Saucepan: Ideal for simmering, boiling, and making sauces, with a handle and a lid for easy cooking and pouring.
Baking sheet: Essential for baking and roasting, providing a flat surface for even heat distribution and easy removal of baked goods.
Whisk: Used for blending, whipping, and incorporating air into ingredients, with a handle and wire loops for efficient mixing.
Tongs: Versatile kitchen utensils used for gripping, turning, and serving food, with a spring-loaded design and heat-resistant handles.
Pastry brush: Used for applying glazes, sauces, and oils, with a bristle brush and a handle for precision and control.
Storing and Freezing Mediterranean Sea Bass for Later Use
- To store leftover mediterranean sea bass, allow it to cool completely to room temperature before transferring it to an airtight container. Refrigerate for up to 3-4 days.
- When storing, keep the sea bass fillets and tomato sauce in separate containers to prevent the fish from becoming soggy.
- To reheat, place the desired portion of fish and sauce in an oven-safe dish, cover with foil, and bake at 350°F (175°C) for 10-15 minutes, or until heated through.
- For longer storage, you can freeze the sea bass and sauce separately:
- Place the cooled fish fillets in a freezer-safe container or wrap them tightly in plastic wrap and then aluminum foil. Label with the date and freeze for up to 2 months.
- Transfer the cooled tomato sauce to a freezer-safe container, leaving some space at the top for expansion. Label with the date and freeze for up to 3 months.
- To thaw frozen sea bass, transfer it to the refrigerator and allow it to thaw overnight. Reheat as mentioned above.
- To thaw frozen sauce, place the container in the refrigerator overnight or run it under cold water until it thaws. Reheat the sauce in a saucepan over medium-low heat, stirring occasionally, until heated through.
How To Reheat Leftover Mediterranean Sea Bass
To reheat leftover mediterranean sea bass, preheat your oven to 350°F (175°C). Place the fish in an oven-safe dish and cover it with foil to prevent it from drying out. Bake for about 10-15 minutes, or until the fish is heated through and the internal temperature reaches 145°F (63°C).
Another option is to reheat the sea bass in a skillet on the stovetop. Add a small amount of olive oil or butter to the pan and heat it over medium-low heat. Place the fish in the skillet and cover it with a lid. Cook for 5-7 minutes, or until the fish is heated through, flipping it once halfway through the reheating process.
If you want to reheat the sea bass along with the tomato sauce, place both in a saucepan over medium-low heat. Stir gently to combine and heat through, taking care not to break up the fish. This method should take about 5-7 minutes.
For a quick and easy reheating method, use the microwave. Place the sea bass in a microwave-safe dish and cover it with a damp paper towel to maintain moisture. Heat on high power for 1-2 minutes, or until the fish is heated through. Be careful not to overheat, as this can cause the fish to become tough and rubbery.
Regardless of the reheating method you choose, be sure to check the internal temperature of the sea bass to ensure it has reached a safe temperature of 145°F (63°C). Avoid reheating the fish more than once, as this can lead to a decline in quality and increase the risk of foodborne illness.
Interesting Trivia About Mediterranean Sea Bass
The Mediterranean Sea Bass is also known as Branzino, and it is a popular fish in Mediterranean cuisine. It is often featured in various recipes due to its delicate flavor and tender texture.
Is Cooking Mediterranean Sea Bass at Home Cost-Effective?
The cost-effectiveness of this Mediterranean Sea Bass Recipe largely depends on the availability and cost of ingredients in your region. Chilean sea bass can be pricey, but the dish's overall cost is balanced by the use of affordable pantry staples like olive oil, garlic, and canned tomatoes. The addition of fennel and kalamata olives may slightly increase the cost. Considering the health benefits and flavor profile, this recipe rates a solid 8. The approximate cost for a household of 4 people is around $40-$50, making it a reasonable choice for a special dinner.
Is Mediterranean Sea Bass Healthy or Unhealthy?
This Mediterranean sea bass recipe is relatively healthy, as it incorporates several nutritious ingredients:
- Sea bass is a lean protein source, low in calories and rich in omega-3 fatty acids
- Tomatoes, onions, garlic, and fennel provide vitamins, minerals, and antioxidants
- Olive oil is a heart-healthy fat that can help reduce inflammation
- Basil and olives add flavor without significantly increasing calorie content
However, there are a few aspects that could be improved to make the dish even healthier:
- The recipe calls for white wine, which adds extra calories and sugar. Consider reducing the amount or replacing it with a splash of lemon juice for acidity
- While the recipe uses extra-virgin olive oil, the quantity could be reduced slightly to lower the overall calorie count
- The dish could benefit from the addition of more non-starchy vegetables, such as zucchini, bell peppers, or spinach, to increase fiber and nutrient content
To further enhance the nutritional value of this recipe, you could:
- Serve the sea bass and sauce over a bed of quinoa, brown rice, or whole-grain pasta for added fiber and complex carbohydrates
- Add a side salad with mixed greens, cucumber, and cherry tomatoes to boost vegetable intake
- Garnish with fresh herbs like parsley or oregano for extra flavor and antioxidants
- Use low-sodium vegetable broth instead of white wine to reduce alcohol and sodium content
Editor's Opinion on the Delightful Mediterranean Sea Bass Recipe
The Mediterranean sea bass recipe is a delightful combination of flavors and textures. The aromatic sauce, with its blend of tomatoes, fennel, and olives, adds a burst of Mediterranean essence to the tender sea bass. The cooking method ensures the fish remains moist and flavorful, while the finishing touch of broiling creates a beautiful golden crust. This dish is a perfect representation of the vibrant and fresh flavors of the Mediterranean, and it is sure to impress anyone who has the pleasure of savoring it.
Enhance Your Mediterranean Sea Bass Recipe with These Unique Side Dishes:
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Appetizer and Dessert Pairings for Mediterranean Sea Bass Recipe
Why trust this Mediterranean Sea Bass Recipe:
This Mediterranean sea bass recipe is a testament to the essence of Mediterranean cuisine. The sauce, enriched with extra-virgin olive oil, fennel, and kalamata olives, exudes robust flavors. The Chilean sea bass fillets are expertly seasoned and cooked to perfection, ensuring a succulent and tender texture. With the harmonious blend of tomatoes, basil leaves, and white wine, this dish promises an authentic taste of the Mediterranean. Trust in the quality and authenticity of this recipe to transport your taste buds to the shores of the Mediterranean.
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