Mediterranean Sea Bass Recipe

Mediterranean Sea Bass Recipe

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.

Preparation: 20 minutes
Cooking: 15 minutes
Total: 35 minutes



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


  1. Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 degrees F.


  1. 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.

  2. Add the fennel and cook for an additional 3 to 5 minutes, until the vegetables are soft and translucent.

  3. 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.

  4. Add the basil, wine, olives, 1 teaspoon of salt, and ⅛ teaspoon of black pepper.

  5. Reduce to low and simmer for 15 minutes, or until the sauce is slightly thickened. Do this while preparing the fish.

Sea Bass:

  1. Pat the fillets dry, lightly spray with cooking spray, and season with salt and pepper.

  2. 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.

  3. 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.

  4. 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.

  5. 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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