/widgets.js";var sz=d.getElementsByTagName(s)[0];sz.parentNode.insertBefore(z,sz)}(document,"script","zb-embed-code"));
May232019

Four Freestyle Factors 362 Energy

This wholesome Mediterranean Sea Bass is smothered in a piquant, wholesome, Mediterranean-inspired sauce made out of 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 lightweight, moist texture, briefly pan-seared then shortly completed within the oven. The entire dish takes 35 minutes from begin to end, so it’s very best for weeknight suppers but elegant sufficient for firm.

I acquired a ton of latest cookbooks this Spring, so I’m slowly making my means via them! This recipe is from the Principally Crops Cookbook, which options 101 flexitarian recipes from the Pollan household. I gravitated in direction of this fish dish, as a result of I really like discovering new methods to eat fish which I attempt to eat a minimum of twice per week. You may see extra of my fish recipes right here.

The Mediterranean flavors of the sauce made out of tomatoes, white wine, fennel and olives had been scrumptious, I served it with some crusty bread to scoop up that sauce however you possibly can eat it with out.

Any white fish can be utilized on this recipe, I couldn’t discover sea bass so I used halibut. Striped bass or cod would even be nice.

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 wholesome Mediterranean Sea Bass is smothered in a piquant, wholesome, Mediterranean-inspired sauce made out of tomatoes, white wine, fennel and olives.

Components:

For the sauce:

1 tablespoons further virgin olive oil1 cup chopped yellow onion3 cloves garlic, minced1/Four teaspoon crushed pink pepper flakes, or to taste1/2 cup chopped fennelOne 28 ounce can entire peeled tomatoes, with their juices3/Four cup contemporary basil leaves, very thinly sliced1/2 cup dry white wine1/Four cup pitted Kalamata olives, halvedKosher saltFreshly floor pepper

For the fish:

4 Four-6 ounce skinless Chilean sea bass fillets (or different sustainable agency white-fleshed fish fillets equivalent to halibut, cod or striped bass)Natural olive oil cooking sprayKosher saltFreshly floor black pepper1 tablespoon extra-virgin olive oil

Instructions:

Set the racks within the center and higher thirds of the oven and preheat the oven to 425 F

For the sauce:

In a big skillet over medium warmth, warmth the olive oil till shimmering. Add the onion, garlic and pink pepper flakes and prepare dinner till golden, stirring often, about 5 minutes.Add the fennel and prepare dinner till the greens are tender and translucent, an extra three to five minutes.Scale back the warmth to medium and add the tomatoes with their juices. Utilizing the again of a picket spoon, smash the tomatoes and prepare dinner for five minutes.Add the basil, wine, olives, 1 teaspoon salt, and 1/eight teaspoon black pepper.Scale back to low and simmer for 15 minutes, or till the sauce is barely thickened, whilst you put together the fish.

For the fish:

Pat the fillets dry, evenly spray them with cooking spray,  and season with salt and pepper.In a heavy ovenproof skillet over excessive warmth, warmth the olive oil till shimmering. Add the fillets, rounded-side down, and prepare dinner for two minutes.Rigorously flip the fillets with a steel spatula and place the skillet within the oven. Bake till the fish is now not translucent, eight to 10 minutes.Change the oven to broil and place the skillet on the higher rack. Broil till the tops of the fillets are golden brown, 2 to Four minutes.Prepare the fillets on particular person plates, spoon on the sauce, and serve.

Vitamin Info

Yield: Four servings, Serving Measurement: 1 fillet

Quantity Per Serving:Freestyle Factors: FourFactors +: eightEnergy: 362 energyComplete Fats: 12.5gSaturated Fats: 2gLdl cholesterol: 90mgSodium: 489mgCarbohydrates: 13.5gFiber: 3gSugar: 7.5gProtein: 42.5g

All photos and textual content ©

posted Could 9, 2019 by Gina

Don’t Miss a Recipe!

Get new free recipes and unique content material delivered proper to your inbox:

Leave a Reply

Your email address will not be published. Required fields are marked *