Mediterranean Sea Bass
Ingredients
The sauce
-
1
tablespoon
extra virgin olive oil
-
1
cup
chopped yellow onion
-
3
cloves
garlic, minced
-
¼
teaspoon
crushed red pepper flakes
-
½
cup
chopped fennel
-
28
ounces
can whole peeled tomatoes, with their juices
-
¾
cup
fresh basil leaves, very thinly sliced
-
½
cup
dry white wine
-
¼
cup
pitted Kalamata olives, halved
-
to taste
Kosher salt
-
to taste
freshly ground pepper
The fish
-
4
fillets
skinless Chilean sea bass (or other firm white-fleshed fish)
-
to spray
organic olive oil cooking spray
-
to taste
Kosher salt
-
to taste
freshly ground black pepper
-
1
tablespoon
extra-virgin olive oil
Instructions
- Preheat the oven to 425°F and set the racks in the middle and upper thirds.
- In a skillet, heat olive oil over medium heat and cook onion, garlic, and red pepper flakes until golden.
- Add fennel and cook until soft, then add tomatoes and smash them, cooking for 5 minutes.
- Stir in basil, wine, olives, salt, and pepper, then simmer for 15 minutes.
- Pat the fish fillets dry, spray with cooking spray, and season with salt and pepper.
- In a heavy ovenproof skillet, heat olive oil and sear the fillets for 2 minutes on one side.
- Flip the fillets, place the skillet in the oven, and bake for 8 to 10 minutes.
- Switch to broil and broil the tops of the fillets until golden brown, about 2 to 4 minutes.
- Serve the fillets on plates with the sauce spooned over.
Nutrition Facts (estimated)
Servings
4
Calories
362
Total fat
12.5g
Total carbohydrates
13.5g
Total protein
42.5g
Sodium
489mg
Cholesterol
90mg
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