Low Carb Recipe Mediterranean Sea Bass

Description

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

Yield: 4servings | Serving Size: 1fillet

Ingredients

For the sauce:

1tablespoonsextra virgin olive oil

1cupchopped yellow onion

3clovesgarlic, minced

1/4teaspooncrushed red pepper flakes, or to taste

1/2cupchopped fennel

One 28 ounce can whole peeled tomatoes, with their juices

3/4cupfresh basil leaves, very thinly sliced

1/2cupdry white wine

1/4cuppitted 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

1tablespoonextra-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.

Last Step:

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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