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
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Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 degrees F.
Sauce:
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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.
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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.
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Reduce to low and simmer for 15 minutes, or until the sauce is slightly thickened. Do this while preparing the fish.
Sea Bass:
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Pat the fillets dry, lightly spray with cooking spray, and season with salt and pepper.
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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.
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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
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