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Sea Bass Provencale
15 min prep time
25 min cook time
8servings
Recipe by
Robyn Webb, MS, LN
Photo by
Terry Doran
How to Make Sea Bass Provencale
Sea Bass is a firm, but delicate white fish found in the Mediterranean. It is commonly cooked in a tomato and vegetable sauce. Serve it with roasted potatoes and a side salad.
15 min prep time
25 min cook time
8servings
4 oz fish + 2 Tbsp sauce
Print Recipe >
Step-By-Step Instructions:
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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.
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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.
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Serve the sea bass with the sauce, finishing with a sprinkle of basil.
Nutrition facts
8 Servings
-
Serving Size
4 oz fish + 2 Tbsp sauce
- Amount per serving Calories 150
- % Daily value*
-
Total Fat
4.5g
6%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 45mg 15%
- Sodium 250mg 11%
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Total Carbohydrate
7g
3%
- Dietary Fiber 1g 4%
- Total Sugars 2g
- Added Sugars 0g 0%
- Protein 22g
- Potassium 450mg 10%
Ingredients
sea bass
2 lbs
salt
1/4 tsp
black pepper
1/4 tsp
olive oil
1 tbsp
onion(s) (chopped)
1 med
red bell pepper (thinly sliced)
1 med
garlic (thinly sliced)
2 clove
diced tomatoes
1 (15-ounce) can
tomato paste
1 tbsp
crushed red pepper flakes
1/4 tsp
black olives
1/4 cup
capers
2 tsp
fresh basil (sliced)
1/2 cup
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