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

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

It has a lightweight, moist texture, briefly pan-seared then shortly completed within the oven. The entire dish takes 35 minutes from begin to end, so it’s ideally suited for weeknight suppers but elegant sufficient for firm.

I acquired a ton of latest cookbooks this Spring, so I’m slowly making my method via them! This recipe is from the Principally Vegetation Cookbook, which options 101 flexitarian recipes from the Pollan household. I gravitated in the direction of this fish dish, as a result of I really like discovering new methods to eat fish which I attempt to eat at the least twice per week. You may see extra of my fish recipes right here.

The Mediterranean flavors of the sauce constructed from tomatoes, white wine, fennel and olives had been scrumptious, I served it with some crusty bread to scoop up that sauce however you may eat it with out.

Any white fish can be utilized on this recipe, I couldn’t discover sea bass so I used halibut. Striped bass or cod would even be nice.

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

Mediterranean Sea Bass

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

Components:

For the sauce:

  • 1 tablespoons additional virgin olive oil
  • 1 cup chopped yellow onion
  • three cloves garlic, minced
  • 1/Four teaspoon crushed purple pepper flakes, or to style
  • half of cup chopped fennel
  • One 28 ounce can entire peeled tomatoes, with their juices
  • three/Four cup contemporary basil leaves, very thinly sliced
  • half of cup dry white wine
  • 1/Four cup pitted Kalamata olives, halved
  • Kosher salt
  • Freshly floor pepper

For the fish:

  • 4 Four-6 ounce skinless Chilean sea bass fillets (or different sustainable agency white-fleshed fish fillets similar to halibut, cod or striped bass)
  • Natural olive oil cooking spray
  • Kosher salt
  • Freshly floor black pepper
  • 1 tablespoon extra-virgin olive oil

Instructions:

  1. Set the racks within the center and higher thirds of the oven and preheat the oven to 425 F

For the sauce:

  1. In a big skillet over medium warmth, warmth the olive oil till shimmering. Add the onion, garlic and purple pepper flakes and prepare dinner till golden, stirring often, about 5 minutes.
  2. Add the fennel and prepare dinner till the greens are comfortable and translucent, an extra three to five minutes.
  3. Scale back the warmth to medium and add the tomatoes with their juices. Utilizing the again of a picket spoon, smash the tomatoes and prepare dinner for five minutes.
  4. Add the basil, wine, olives, 1 teaspoon salt, and 1/eight teaspoon black pepper.
  5. Scale back to low and simmer for 15 minutes, or till the sauce is barely thickened, whilst you put together the fish.

For the fish:

  1. Pat the fillets dry, flippantly spray them with cooking spray,  and season with salt and pepper.
  2. In a heavy ovenproof skillet over excessive warmth, warmth the olive oil till shimmering. Add the fillets, rounded-side down, and prepare dinner for two minutes.
  3. Fastidiously flip the fillets with a steel spatula and place the skillet within the oven. Bake till the fish is not translucent, eight to 10 minutes.
  4. Swap the oven to broil and place the skillet on the higher rack. Broil till the tops of the fillets are golden brown, 2 to Four minutes.
  5. Prepare the fillets on particular person plates, spoon on the sauce, and serve.

Vitamin Info

Yield: Four servings, Serving Measurement: 1 fillet

  • Quantity Per Serving:
  • Freestyle Factors: Four
  • Factors +: eight
  • Energy: 362 energy
  • Whole Fats: 12.5g
  • Saturated Fats: 2g
  • Ldl cholesterol: 90mg
  • Sodium: 489mg
  • Carbohydrates: 13.5g
  • Fiber: 3g
  • Sugar: 7.5g
  • Protein: 42.5g

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