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.
Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 degrees F.
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.
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.
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.
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.
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.
Arrange the fillets on individual plates, spoon on the sauce, and serve. Enjoy!
- 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
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