Healthy Diet

Mediterranean Sea Bass

4 Freestyle Points 362 Calories

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.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 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 oil1 cup chopped yellow onion3 cloves garlic, minced1/4 teaspoon crushed red pepper flakes, or to taste1/2 cup chopped fennelOne 28 ounce can whole peeled tomatoes, with their juices3/4 cup fresh basil leaves, very thinly sliced1/2 cup dry white wine1/4 cup pitted Kalamata olives, halvedKosher saltFreshly 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 sprayKosher saltFreshly ground black pepper1 tablespoon extra-virgin olive oil

Directions:

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 Information

Yield: 4 servings, Serving Size: 1 fillet

Amount Per Serving:Freestyle Points: 4Points +: 8Calories: 362 caloriesTotal Fat: 12.5gSaturated Fat: 2gCholesterol: 90mgSodium: 489mgCarbohydrates: 13.5gFiber: 3gSugar: 7.5gProtein: 42.5g

All images and text ©

posted May 9, 2019 by Gina

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