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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

4.97 from 29 votes
This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Yield: 4 servings
Course: Dinner
Cuisine: American

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:

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.

Nutrition

Serving: 1fillet, Calories: 362kcal, Carbohydrates: 13.5g, Protein: 42.5g, Fat: 12.5g, Saturated Fat: 2g, Cholesterol: 90mg, Sodium: 489mg, Fiber: 3g, Sugar: 7.5g
- WW Points: 3