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.
Foto: Skinnytaste
Ingredients
- 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
- Organic olive oil cooking spray
- Kosher salt
- Freshly ground black pepper
- 1 tablespoon extra-virgin olive oil
Steps
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Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 F
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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.
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Add the fennel and cook until the vegetables are soft and translucent, an additional 3 to 5 minutes.
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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.
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Add the basil, wine, olives, 1 teaspoon salt, and 1/8 teaspoon black pepper.
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Reduce to low and simmer for 15 minutes, or until the sauce is slightly thickened, while you prepare the fish.
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Pat the fillets dry, lightly spray them with cooking spray, and season with salt and pepper.
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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.
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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.
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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.
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Arrange the fillets on individual plates, spoon on the sauce, and serve.
Nutrition Facts (per serving)
Macronutrients
*DV = Daily Value based on a 2,000 calorie diet
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