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This tender baked Mediterranean sea bass is completely complemented by an olive, tomato, and pine nut sauce. It’s loopy simple to make, and simple to make you seem like a chef! Let me present you why baked Chilean sea bass is likely one of the tastiest and best issues throw collectively.
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Components for Mediterranean Sea Bass
Right here’s what to gather and some ingredient notes for this baked Mediterranean sea bass recipe:
- Chilean sea bass: Ensure to buy Chilean sea bass, this selection is comfortable, buttery, and with little or no work, it’s the most effective bites of meals I’ve ever had. Not a fan of fish? Chances are you’ll like Chilean sea bass. Issues to notice: it’s costly. We at all times buy it from the freezer part of Costco. European/black/Asian/white sea bass have a really completely different taste, and are usually not a substitute.
- The sauce: comes along with olive oil, sauteed garlic, diced olives, capers, crushed purple pepper flakes, tomatoes, pine nuts, and golden raisins. Ensure your olives and capers are drained first. And don’t skip toasting the pine nuts.
Substitutes + Tweaks
I strongly suggest making this dish as is first, because it’s actually particular and certainly one of our household favorites. However, if you wish to attempt one thing a little bit completely different, take into account:
- One other fish: There actually is NO substitute for Chilean sea bass. That stated, for those who love the sauce right here however don’t wish to splurge on the fish, I get it! Attempt one other gentle tasting white fish like cod or sole. You can even use broiled salmon, seared scallops, or grilled shrimp.
- Pan seared, reasonably than baked: Chilean sea bass is straightforward to pan sear–warmth your pan over medium with avocado or vegetable oil, and sear on both sides for 4-5 minutes. Ensure your fish is cooked by earlier than consuming.
- Change up the sauce: Be at liberty to combine your favourite Mediterranean flavors into the sauce.
Tips on how to Make Mediterranean Sea Bass
You’re minutes away from having fun with this tremendous simple Mediterranean sea bass recipe. Right here’s how with step-by-step photographs to information you:
- Pat sea bass dry, and brush with olive oil, salt, and pepper.
- Toast your pine nuts in a pan, and put aside.
- Saute the garlic.
- Add all different sauce substances and toss to mix.
- Place sea bass on high, and bake within the oven.
- Sprinkle with recent parsley earlier than serving.
Serving Options
This Mediterranean sea bass is the proper meal by itself–it’s excessive in protein, stuffed with veggies, and a few carbs due to the raisins. If you wish to add extra to your dinner plate, attempt:
- A lightweight salad, resembling this tabouleh, arugula salad, or kale salad.
- Roasted greens are a go-to in our home. Attempt roasted bell peppers or roasted eggplant.
- Grains, resembling quinoa, farro, and even wild rice.
Storing + Reheating
Though I strongly suggest consuming this Mediterranean sea bass recent, it may be reheated. Right here’s how:
- Retailer your sea bass and sauce individually. Chop further parsley to high your reheated fish earlier than plating.
- Reheat within the microwave with a moist paper towel on high, simply till it has heated by.
Extra Mediterranean Fish Recipes
Mediterranean Sea Bass
Servings :4 servings
Directions
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Preheat oven to 450 F. Pat sea bass utterly dry with paper towels and sprinkle with salt and pepper.
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Warmth a big oven protected skillet over medium warmth. Add the pine nuts, and toast till gently golden, about 3 minutes. Take away and put aside on a plate. Add the oil, and as soon as shimmering, and the garlic. Saute till aromatic, 1-2 minutes. Take away from warmth and stir within the capers, olives, crushed purple pepper flakes, tomatoes, currants, salt, pepper, and toasted pine nuts.
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Place the ocean bass on high of the tomato combo, and bake within the preheated oven for 12-Quarter-hour, or till the ocean bass is cooked by and the tomatoes begin to blister. Get pleasure from!
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Web Carbs: 0g
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