Mediterranean Sea Bass

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 light, moist texture, briefly pan-seared then quickly finished in the oven. The whole dish takes 35 minutes from start to finish, so it’s ideal for weeknight suppers yet elegant enough for company.

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{
“@context”: “http://schema.org/”,
“@type”: “Recipe”,
“name”: “Mediterranean Sea Bass”,
“author”: {
“@type”: “Person”,
“name”: “Skinnytaste”
},
“image”: “https://www.skinnytaste.com/wp-content/uploads/2019/05/Mediterranean-Sea-Bass-10-260×260.jpg”,
“dateModified”:”2019-05-09″,
“description”:”This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.”,
“prepTime”:”PT20M”,
“cookTime”:”PT15M”,
“totalTime”:”PT35M”,
“recipeYield”:”4 servings”,
“recipeIngredient”: [
“1 tablespoons extra virgin olive oil”,
“1 cup chopped yellow onion”,
“3 cloves garlic, minced”,
“1/4 teaspoon crushed red pepper flakes, or to taste”,
“1/2 cup chopped fennel”,
“One 28 ounce can whole peeled tomatoes, with their juices”,
“3/4 cup fresh basil leaves, very thinly sliced”,
“1/2 cup dry white wine”,
“1/4 cup pitted Kalamata olives, halved”,
“Kosher salt”,
“Freshly ground pepper”,
“Four 4-6 ounce skinless Chilean sea bass fillets (or other sustainable firm white-fleshed fish fillets such as halibut, cod or striped bass)”,
“Organic olive oil cooking spray”,
“Kosher salt”,
“Freshly ground black pepper”,
“1 tablespoon extra-virgin olive oil” ],
“nutrition”: {
“@type”: “NutritionInformation”,
“servingSize”: “1 fillet”,”fatContent”: “12.5”,”saturatedFatContent”: “2”,”cholesterolContent”: “90”,”sodiumContent”: “489”,”carbohydrateContent”: “13.5”,”fiberContent”: “3”,”sugarContent”: “7.5”,”proteinContent”: “42.5”,”calories”: “362” },
“recipeInstructions”: [
“Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 FFor the sauce:In a large skillet over medium heat, heat the olive oil until shimmering. Add the onion, garlic and red pepper flakes and cook until golden, stirring occasionally, about 5 minutes.Add the fennel and cook until the vegetables are soft and translucent, an additional 3 to 5 minutes.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 salt, and 1/8 teaspoon black pepper.Reduce to low and simmer for 15 minutes, or until the sauce is slightly thickened, while you prepare the fish.For the fish:Pat the fillets dry, lightly spray them 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 until the fish is no longer translucent, 8 to 10 minutes.Switch the oven to broil and place the skillet on the upper rack. Broil until the tops of the fillets are golden brown, 2 to 4 minutes.Arrange the fillets on individual plates, spoon on the sauce, and serve.” ]
}

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