Grilled Mediterranean Sea Bass with Lemon, Olives and Herbs

Mediterranean Sea Bass

Ingredients

For the sauce:

• 1 tablespoon extra-virgin olive oil
• 1 cup chopped yellow onion
• 3 cloves garlic, minced
• 1/4 teaspoon crushed red pepper flakes (or to taste)
• 1/2 cup chopped fennel (bulb), thinly sliced
• One 28-ounce can whole peeled tomatoes, with juices
• 3/4 cup fresh basil leaves, very thinly sliced
• 1/2 cup dry white wine
• 1/4 cup pitted Kalamata olives, halved
• Kosher salt, to taste
• Freshly ground black pepper, to taste

For the fish:

• Four 4–6 ounce skinless sea bass fillets (or halibut, cod or striped bass)
• Light spray of olive oil or a small drizzle of olive oil
• Kosher salt and freshly ground black pepper
• 1 tablespoon extra-virgin olive oil (for searing)

Instructions

1. Preheat the oven to 425°F (220°C). Position oven racks in the middle and upper thirds.
2. Prepare the sauce: In a large skillet over medium heat, warm 1 tablespoon olive oil until shimmering. Add the chopped onion, minced garlic and crushed red pepper flakes. Sauté, stirring occasionally, until the onion is golden, about 5 minutes.
3. Add the sliced fennel and cook until the vegetables are soft and translucent, another 3–5 minutes.
4. Reduce the heat to medium. Add the canned tomatoes with their juices and use the back of a wooden spoon to break the tomatoes into pieces. Cook for about 5 minutes.
5. Add the sliced basil, white wine, halved Kalamata olives, 1 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Reduce the heat to low and simmer gently for 15 minutes, until the sauce thickens slightly. Keep warm while you cook the fish.
6. For the fish: Pat the fillets dry with paper towels. Lightly spray or brush them with olive oil, and season both sides with kosher salt and freshly ground black pepper.
7. Heat 1 tablespoon olive oil in a heavy, ovenproof skillet over high heat until it shimmers. Add the fillets rounded-side down and sear for about 2 minutes to develop color.
8. Carefully flip the fillets, then transfer the skillet to the oven. Bake until the fish is opaque and flakes easily, about 8–10 minutes depending on thickness.
9. Switch the oven to broil and move the skillet to the upper rack. Broil for 2–4 minutes, watching closely, until the tops of the fillets are lightly golden.
10. Remove from the oven, plate the fillets and spoon the warm tomato-fennel sauce over each serving. Serve immediately.

Nutrition (per serving)

Calories: 362 • Protein: 42.5 g • Carbohydrates: 13.5 g • Fat: 12.5 g • Fiber: 3 g • Sugar: 7.5 g • Sodium: approx. 489 mg • Cholesterol: 90 mg

Serving suggestions and tips

• Serve with crusty bread to soak up the sauce, or pair with simple roasted potatoes, steamed green beans or a crisp green salad for a balanced plate.
• If you prefer a milder sauce, omit the red pepper flakes or reduce the wine to 1/4 cup.
• Any firm white fish works well—halibut, cod or striped bass are excellent substitutes if sea bass isn’t available.
• To make ahead: prepare the sauce up to 2 days in advance and refrigerate. Reheat gently before adding to the cooked fillets.
• Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop to avoid overcooking the fish.
• For a dairy-free option, serve as written; for a richer finish, a small knob of butter stirred into the warm sauce just before serving adds silkiness.

Variations

Add capers or a squeeze of lemon to brighten the sauce, or finish with a handful of chopped parsley for extra freshness. For a heartier meal, serve over cooked polenta, couscous or a bed of sautéed greens.