MEDITERRANEAN PAN SEARED SEA BASS RECIPE WITH GARLIC BELL PEPPER MEDLEY
Don't skip the garlic and bell peppers, they are far more than a garnish on this crispy pan seared sea bass recipe! This quick fish dinner is great served with plain pearl couscous (or another grain of your choice) or lemon rice.
Provided by Suzy Karadsheh
Categories Dinner
Time 20m
Number Of Ingredients 14
Steps:
- Take the fish out of the fridge about 20 minutes before cooking. Sprinkle with salt on both sides and set aside.
- In a small bowl, combine the spices to make the spice mixture. Set aside for now.
- In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
- Add the bell peppers, shallots, and garlic. Season with salt and 1 tsp of the spice mixture you prepared earlier. Cook, stirring regularly, for 5 minutes or until the peppers have softened. Turn the heat to lowest, and stir in the chopped olives. Leave on low heat as you prepare the fish.
- Pat fish dry and season with the remaining spice mixture on both sides as well.
- In a large skillet, preferably cast iron, heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add the fish pieces (you can reduce heat to medium, if needed). Push down on the middle (thickest part) for 30 seconds or so. Cook fish on one side, undisturbed, until nicely browned, about 4 to 6 minutes. Using a spatula, carefully turn fish over and cook on other side for 3-4 minutes until nicely browned as well. (Important Note- look for browned edges before you turn it over. If parts of the fish are stuck, you should be able to carefully scrape it with the spatula and turn. But, if the fish is entirely stuck, it's not ready to be turned over. Leave it for a little bit. It should release when ready.)
- Remove fish from heat, immediately drizzle lemon juice. Serve hot with the bell pepper medley spooned on top. Add a side of cooked pearl couscous or rice, if you like. Or add a gluten-free side of your choice. Enjoy!
Nutrition Facts : Calories 132 kcal, Sugar 4 g, Sodium 279.1 mg, Fat 10.1 g, SaturatedFat 1.4 g, Carbohydrate 10.9 g, Fiber 3.4 g, Protein 2.1 g, Cholesterol 0.8 mg, UnsaturatedFat 7.2 g, ServingSize 1 serving
MEDITERRANEAN STRIPED BASS
A delicious fish with simple Mediterranean flair!
Provided by Flavor Bible
Categories Dinner Main Course Supper
Time 35m
Number Of Ingredients 15
Steps:
- Preheat the oven to 350°F.
- Pat the fish dry and season fillets with salt, pepper, and smoked paprika. Drizzle the oil and heat a cast iron or oven safe pan over medium heat. When pan gets hot (it should sizzle when you add something to it) drop in the fillets of fish. Cook for 1 minute on each side. Remove and set aside.
- In same pan, drizzle more oil if needed. Saute the bell pepper and onions for 5 minutes, stirring occasionally. Add in the garlic and green onion and saute for another 1 - 2 minutes, until fragrant. Add in the tomatoes and cook for another 2 minutes, stirring occasionally (do not burn the garlic!).
- Stir in the balsamic vinegar, wine, lemon slices, lemon zest, capers and thyme. Cook for another minute and remove from heat. Create some space in the pan for the 4 fillets by moving the contents to either side. Place the fillets skin side down in the cast iron pan nestled in the pan contents.
- Place the pan in the oven and bake for 10 minutes. Remove from oven and let rest for 5 minutes before serving.
Nutrition Facts : Calories 249 kcal, ServingSize 1 serving
MEDITERRANEAN STRIPED BASS
Yield 4
Number Of Ingredients 14
Steps:
- 1. Heat a large skillet over medium-high heat. Add 1 tablespoon oil; swirl. Add onion and next 3 ingredients; sauté 2 minutes. Stir in wine, 1/4 cup basil, capers, and 1/8 teaspoon salt; heat to 155°. Reduce heat to medium-low; sprinkle fish with 1/4 teaspoon salt. Nestle fish and tomatoes in broth. Cover and simmer 6 minutes or until desired degree of doneness, maintaining a constant temperature of 150°. Sprinkle with 1/4 cup basil, parsley, black pepper, and olives. Drizzle each serving with 3/4 teaspoon oil.
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