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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.

Mediterranean Sea Bass

4.94 from 16 votes
3
Cals:362
Protein:42.5
Carbs:13.5
Fat:12.5
This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.
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.
Prep: 20 mins
Cook: 15 mins
Total: 35 mins
Yield: 4 servings
Serving Size: 1 fillet

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.

Last Step:

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Nutrition

Serving: 1 fillet, Calories: 362 kcal, Carbohydrates: 13.5 g, Protein: 42.5 g, Fat: 12.5 g, Saturated Fat: 2 g, Cholesterol: 90 mg, Sodium: 489 mg, Fiber: 3 g, Sugar: 7.5 g

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35 comments on “Mediterranean Sea Bass”

  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. 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! 

  3. 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.