Mediterranean Sea Bass

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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 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.

I received a ton of new cookbooks this Spring, so I am slowly making my way through them! This recipe is from the Mostly Plants Cookbook, which features 101 flexitarian recipes from the Pollan family. I gravitated towards this fish dish, because I love finding new ways to eat fish which I try to eat at least twice a week. You can see more of my fish recipes here.

The Mediterranean flavors of the sauce made from tomatoes, white wine, fennel and olives were delicious, I served it with some crusty bread to scoop up that sauce but you can eat it without.

Any white fish can be used in this recipe, I couldn’t find sea bass so I used halibut. Striped bass or cod would also be great.

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.

This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.
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4.94 from 16 votes
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Mediterranean Sea Bass

362 Cals 42.5 Protein 13.5 Carbs 12.5 Fats
Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins
Yield: 4 servings
COURSE: Dinner
CUISINE: American
This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.

Ingredients

For the sauce:

  • 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

For the fish:

  • 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

Instructions

  • Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 F

For 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.

Nutrition

Serving: 1fillet, Calories: 362kcal, Carbohydrates: 13.5g, Protein: 42.5g, Fat: 12.5g, Saturated Fat: 2g, Cholesterol: 90mg, Sodium: 489mg, Fiber: 3g, Sugar: 7.5g
WW Points Plus: 8
Keywords: Mediterranean fish recipe, Mediterranean Sea Bass, Mediterranean Sea Bass recipe, Sea Bass recipe

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35 comments

  1. I made this re pie last night for dinner and it was really good. I added a pinch of sugar to balance it out and a bit of olive brine. Will definitely make again. Would be nice over pork tenderloin, too I think. 

  2. Can you make this with chicken?

  3. I made this recipe with fresh Halibut.  It was amazing!

  4. Has anyone tried this recipe using chicken breasts instead of fish?

  5. My whole family enjoyed this recipe. Even my picky teenager ate it all! I used cod instead of the sea bass.  It’s very easy to make and the fennel really makes this dish smell amazing! 

  6. Superb! The sauce is so aromatic and packs a punch of flavor! Hubby said it’s as good or better than any he’s had in a restaurant, including time he spent in Italy.

  7. What is the serving size of the sauce, would it be about a cup or a half cup? Great recipe!