Mediterranean Chilean Sea Bass
This healthy recipe is a great week night dinner, especially if you're on Whole30, Keto, the Mediterranean Diet, or just trying to eat clean! I typically provide cook times for my dishes, but for this dish I will leave it off since it will depend on how thick your fish filet is. I recommend sautéing your fish until it reaches an internal temperature between 135 - 145 degrees Fahrenheit. Regardless of cook time, this dish will not exceed 30 minutes! It's quick, healthy, and tasty. Enjoy!
Ingredients
- 2 Filets of Chilean Sea Bass
- 2 Medium Shallots sliced
- 2 Garlic Cloves minced
- 1/3 cup Cherry Tomatoes sliced
- 1/4 cup Black Olives pitted and sliced
- 1/4 cup Roasted Red Peppers chopped
- 1/2 Lemon
- 1 tbsp Capers
- 1/4 cup Dry White Wine
- 1/3 cup Chicken Broth
- Light Olive Oil
- Salt & Pepper to taste
Instructions
- Take a nonstick pan over medium high heat and bring up to temperature with 1 tbsp of light olive oil. Once the oil is hot, add and sauté shallots until they are fragrant and slightly translucent. To the pan, add mined garlic and continue to sauté for about 1 minute.
- By now, some sugars from the shallots will begin to stick to the pan. Deglaze the pan by adding around 1/4 cup of dry white wine. Allow ingredients to cook together until the alcohol cooks off. Afterwards, add 1/3 cup of chicken broth. Allow these to come to a simmer.
- Once ingredients begin to simmer, lower heat and add sliced olives, chopped roasted red peppers, capers, and tomatoes. Cover pan with a lid and allow veggies to simmer on low for 10-15 minutes. Now is the perfect time to start on your fish.
- Season both sides of room temperature Chilean Sea Bass with salt and pepper to taste. In a separate non-stick pan, heat up light olive oil and place Sea Bass filets inside of pan. If your filets have skin, be sure to place the filets skin side down first. Continue to watch fish to ensure it does not overcook. Once your fish is almost done, flip to the opposite side to allow it to finish cooking. I recommend sautéing your fish until it reaches an internal temperature between 135 - 145 degrees Fahrenheit (57 - 63 degrees Celsius).
- Once fish is done sautéing, remove from pan and plate. The "Mediterranean Salsa" simmering in the other pan should be almost done as well. Remove lid, squeeze in the juice of 1/2 lemon. stir, and taste your salsa. If it needs salt and pepper, this is the time to add it to complete your dish. Once your vegetable toppings are done, take a spoon and drizzle this on top of your Sea Bass. Serve hot and enjoy!
Nutrition
Calories: 256kcal
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