ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Mediterranean Striped Bass

Photo: Johnny Autry; Styling: Cindy Barr
Hands-on time 16 mins
Total time 16 mins
Yield Serves 4 (serving size: 1 fillet, 3 tomato slices, and about 1/4 cup broth mixture)
Mediterranean Striped Sea Bass is prepared in a vibrant broth that goes straight from pan to plate for an elegant, fast dinner.


  • 2 tablespoons extra-virgin olive oil, divided
  • 3/4 cup chopped onion
  • 1 tablespoon chopped fresh oregano
  • 1/2 teaspoon crushed red pepper
  • 5 garlic cloves, sliced
  • 3/4 cup dry white wine
  • 1/2 cup torn basil leaves, divided
  • 1 tablespoon drained capers
  • 3/8 teaspoon salt, divided
  • 4 (6-ounce) striped sea bass fillets
  • 3 plum tomatoes, sliced
  • 2 teaspoons chopped fresh flat-leaf parsley
  • 1/4 teaspoon black pepper
  • 8 pitted Castelvetrano olives, halved

Nutrition Information

  • calories 315
  • fat 12.3 g
  • satfat 2 g
  • monofat 6.9 g
  • polyfat 2.3 g
  • protein 32.2 g
  • carbohydrate 10.9 g
  • fiber 2.6 g
  • cholesterol 136 mg
  • iron 2.6 mg
  • sodium 491 mg
  • calcium 81 mg

How to Make It

  1. Heat a large skillet over medium-high heat. Add 1 tablespoon oil; swirl. Add onion and next 3 ingredients; sauté 2 minutes. Stir in wine, 1/4 cup basil, capers, and 1/8 teaspoon salt; heat to 155°. Reduce heat to medium-low; sprinkle fish with 1/4 teaspoon salt. Nestle fish and tomatoes in broth. Cover and simmer 6 minutes or until desired degree of doneness, maintaining a constant temperature of 150°. Sprinkle with 1/4 cup basil, parsley, black pepper, and olives. Drizzle each serving with 3/4 teaspoon oil.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit