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Mediterranean Sea Bass

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Ingredients

Adjust Servings:
1 tablespoons extra virgin olive oil four 4-6 ounce skinless chilean sea bass fillets or other sustainable firm white-fleshed fish fillets such as halibut cod or striped bass
1 cup chopped yellow onion organic olive oil cooking spray
3 cloves garlic minced kosher salt
1/4 teaspoon crushed red pepper flakes or to taste freshly ground black pepper
1/2,1 cup chopped fennel tablespoon extra-virgin olive oil
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

Nutritional information

Calories
Carbohydrates
13.5g
Protein
42.5g
Fat
12.5g
Saturated Fat
2g
Cholesterol
90mg
Sodium
489mg
Fiber
3g
Sugar
7.5g
Blue Smart Points
6
Green Smart Points
Purple Smart Points
Points +

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Mediterranean Sea Bass

Features:
    Cuisine:

    This healthy Mediterranean Sea Bass is smothered in a piquant, healthy, Mediterranean-inspired sauce made from tomatoes, white wine, fennel and olives.

    • 35 min
    • Serves 4
    • Easy

    Ingredients

    Directions

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    It has a light, moist texture, briefly pan-seared then quickly finished in the oven. The whole dish takes 35 minutes from start to finish, so its ideal for weeknight suppers yet elegant enough for company.,I received a ton of new cookbooks this Spring, so I am slowly making my way through them! This recipe is from the Mostly Plants Cookbook, which features 101 flexitarian recipes from the Pollan family. I gravitated towards this fish dish, because I love finding new ways to eat fish which I try to eat at least twice a week. You can see more of my fish recipes here.,The Mediterranean flavors of the sauce made from tomatoes, white wine, fennel and olives were delicious, I served it with some crusty bread to scoop up that sauce but you can eat it without.


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    Steps

    1
    Done

    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.

    2
    Done

    Add the Fennel and Cook Until the Vegetables Are Soft and Translucent, an Additional 3 to 5 Minutes.

    3
    Done

    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.

    4
    Done

    Add the Basil, Wine, Olives, 1 Teaspoon Salt, and 1/8 Teaspoon Black Pepper.

    Avatar Of Rowan Hayes

    Rowan Hayes

    Burger boss creating juicy and flavorful burgers with unique and creative toppings.

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