• On Oct, 07, 2024
•  ladyrecipes
•  Recipes

362 Cals 42.5 Protein 13.5 Carbs 12.5 Fats
PREP TIME:
20 mins
COOK TIME:
15 mins
TOTAL TIME:
35 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:American
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 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
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 spray
Kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
INSTRUCTIONS
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.
Serving: 1fillet, Calories: 362kcal, Carbohydrates: 13.5g, Protein: 42.5g, Fat: 12.5g, Saturated Fat: 2g, Cholesterol: 90mg, Sodium: 489mg, Fiber: 3g, Sugar: 7.5gBlue Smart Points:4Green Smart Points:6Purple Smart Points:4Points +:8