Sea Bass Provencale

Sea Bass Provencale
Recipe Credit: . Photo Credit: Terry Doran.
Summary
This recipe featured in:
Diabetes Forecast Magazine
 
  • Prep time
    15 min
  • Cook time
    25 min
  • Servings
    8 Servings
  • Serving size
    4 oz fish, 2 Tbsp sauce
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    4 oz fish, 2 Tbsp sauce
  • Amount per serving Calories 160

  • Total Fat 4g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 45mg
  • Sodium 340mg
  • Total Carbohydrate 7g
    • Dietary Fiber 1g
    • Total Sugars 5g
  • Protein 22g
  • Potassium 480mg
  • Phosphorus 240mg

Choices/Exchanges: 1 Nonstarchy vegetable, 3 Lean protein

Ingredients

Ingredients

  • capers
    2 tsp
  • black olives
    1/4 cup
  • crushed red pepper flakes
    1/4 tsp
  • tomato paste
    1 tbsp
  • diced tomatoes
    15 oz
  • garlic (thinly sliced)
    2 clove
  • red bell pepper (thinly sliced)
    1
  • onion(s) (chopped)
    1
  • olive oil
    1 tbsp
  • black pepper
    1/4 tsp
  • salt
    1/4 tsp
  • sea bass
    2 lbs
  • fresh basil (sliced)
    1/2 cup
Directions

Directions

  1. Sprinkle the fillets with salt and pepper. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the fillets and sear each side for about 4 minutes, or until cooked through. Remove the fish from the skillet and place on a plate. Cover loosely to keep warm.

  2. Add the onion and red pepper to the skillet and sauté for 5 minutes, until softened. Add the garlic and sauté for 1 minute. Add the undrained tomatoes, tomato paste, and red pepper flakes and bring to boiling. Lower the heat to simmer and cook for 5 to 8 minutes, until the sauce is thickened. Add the olives and capers and cook for 1 minute.

  3. Serve the sea bass with the sauce, finishing with a sprinkle of basil. 

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