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Photo: Johnny Autry; Styling: Cindy Barr Photo by: Photo: Johnny Autry; Styling: Cindy Barr

Mediterranean Striped Bass

Mediterranean Striped Sea Bass is prepared in a vibrant broth that goes straight from pan to plate for an elegant, fast dinner.

Cooking Light JUNE 2013

  • Yield: Serves 4 (serving size: 1 fillet, 3 tomato slices, and about 1/4 cup broth mixture)
  • Hands-on:16 Minutes
  • Total:16 Minutes

Ingredients

  • 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

Preparation

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.

Note:

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 www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 315
  • Fat: 12.3g
  • Saturated fat: 2g
  • Monounsaturated fat: 6.9g
  • Polyunsaturated fat: 2.3g
  • Protein: 32.2g
  • Carbohydrate: 10.9g
  • Fiber: 2.6g
  • Cholesterol: 136mg
  • Iron: 2.6mg
  • Sodium: 491mg
  • Calcium: 81mg
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Mediterranean Striped Bass recipe

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