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Recipe of the Week 1/4: Mediterranean Sea Bass

Nova Physician Wellness Center Blog Recipe of the Week 1/4: Mediterranean Sea Bass

Yields 4 Servings 

Ingredients: 

For the sauce: 

1 tablespoon 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 of 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 6-ounce skinless Chilean sea bass fillets 

Organic olive oil cooking spray 

Kosher salt 

Freshly ground black pepper 

1 tablespoon extra-virgin olive oil

Directions: 

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

For the Sauce:

  1. 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 for about 5 minutes. 
  1. Add the fennel and cook until the vegetables are soft and translucent, an additional 3 to 5 minutes. 
  1. 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. 
  1. Add the basil, wine, olives, 1 teaspoon salt, and 1/8 teaspoon black pepper. 
  1. 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. 

Meal Plan Check Boxes: 

6 Proteins 

1 Fat 

2 Vegetables 

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

Adapted From: https://www.skinnytaste.com/mediterranean-sea-bass/ 

www.pinterest.com/novaphysicianwellness 

Found by: Brianna Lawless, MS, RDN

 

 

 

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