Description
Tender sea bass fillets baked with a vibrant Mediterranean tomato and herb sauce. A fresh, flavorful dish perfect for a wholesome dinner.
Ingredients
- 4 sea bass fillets
- 1 lemon, juiced
- Salt, to taste
- Pepper, to taste
- 1 shallot or 1/4 red onion, small diced
- 1/2 red bell pepper, cut into 1-inch cubes
- 1/2 orange bell pepper, cut into 1-inch cubes
- 1 teaspoon olive oil
- 4 garlic cloves, minced
- 1 pint cherry tomatoes, halved
- 8 green olives
- 1/4 teaspoon crushed red pepper flakes
- 1/2 cup vegetable or chicken broth
- 2 tablespoons butter
- Fresh basil, chopped
- Fresh parsley, chopped
- Fresh oregano, chopped
Instructions
- Preheat the oven to 400°F and lightly oil an 8×8-inch or 9-inch baking dish.
- Place the sea bass fillets in the dish. Pour lemon juice over them and season with salt and pepper. Cover with foil and bake for 20–25 minutes until cooked through.
- In a large pan, heat olive oil over medium heat.
- Sauté the shallot or onion and bell peppers for about 10 minutes until softened. Add garlic and cook for 1 minute.
- Add cherry tomatoes, olives, broth, and crushed red pepper flakes. Stir to combine.
- Simmer for 15–20 minutes. Add butter and stir until melted. Adjust seasoning with salt and pepper.
- Pour the tomato sauce over the baked fish and return to the oven uncovered for 10 minutes.
- Garnish with fresh basil, parsley, and oregano. Serve with grains like rice, quinoa, or pasta.
Notes
- Use vegetable broth to keep the dish lighter or chicken broth for added richness.
- Swap sea bass with cod or halibut if unavailable.
- Adjust spice level by increasing or reducing crushed red pepper.
- Fresh herbs add brightness; use generously for best flavor.
- Store leftovers in the refrigerator for up to 2 days.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Bake
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 420 kcal
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 18 g
- Saturated Fat: 7 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 38 g
- Cholesterol: 85 mg
