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Baked Sea Bass with Black-Olive Sauce

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Submitted by Rosanna

Baked sea bass with black olive sauce of garlic, oregano, basil, and parsley in vegetable stock. A Mediterranean-style fish dinner ready in 30 minutes with bold, briny flavors.

YIELD

4 servings

PREP

15 min

COOK

15 min

READY

30 min

This Mediterranean sea bass recipe works because of a clever bit of staging. The olive oil goes into the baking dish and heats in a hot oven for a full minute before anything else goes in. Then the black olive mixture spreads over that hot oil base, and the fillets go on top skin-side up.

That preheated oil does two things: it starts crisping the olive mixture immediately on contact, and it means the fish is hitting a hot surface rather than a cold dish, which promotes even cooking from the bottom.

The fish bakes skin-side up so the skin firms and the flesh below stays moist, basted occasionally with the pan juices and vegetable stock as it cooks. After 15 minutes, the sea bass is flaky, the olive sauce is fragrant with garlic, oregano, and basil, and the whole thing is ready to plate.

Vegetable stock or dry white wine both work as the basting liquid. White wine adds a brightness and complexity that’s worth it if you have an open bottle.

Kitchen Tips

  • Preheat the oil in the dish: One minute in the hot oven before adding anything. This step drives better browning and faster cooking at the base.
  • Skin-side up the whole time: This protects the delicate flesh from the direct heat of the dish and keeps the fillet moist.
  • Baste occasionally: The fish is only in for 15 minutes, so basting once or twice at the 5-7 minute mark is enough.
  • Use Kalamata olives if possible: Their brininess and meatiness creates a richer sauce than standard canned black olives.

Variations

  • White wine instead of stock: Deglazes beautifully and adds a bright acidity that cuts the richness of the olives.
  • Add capers: A tablespoon of drained capers folded into the olive mixture introduces a sharp, briny punch that’s very Provencal.

Ingredients

4 4
CLOVES EACH GARLIC
minced
1 237
CUP ML BLACK OLIVES
pitted, chopped *
1 5
TEASPOON ML OREGANO
crumbled dried
1 5
TEASPOON ML BASIL
crumbled dried *
2 30
TABLESPOONS ML PARSLEY LEAVES
minced, fresh
1
X SALT
to taste *
1
X BLACK PEPPER
freshly ground, to taste *
¼ 59
CUP ML OLIVE OIL
2 907.2
POUNDS G SEA BASS
fillets (4 to 6 ea) *
½ 118
CUP ML VEGETABLE STOCK
or dry white wine

Directions

Combine garlic, olives, oregano, basil and parsley in small bowl. Season to taste with salt and pepper. Heat oil in 13×9-inch glass baking dish at 425 degrees 1 minute. Spread olive mixture evenly over bottom of baking dish. Arrange sea bass, skin side up, on top. Pour vegetable stock around fillets. Bake, basting occasionally with juices, 15 minutes or until done.

To serve, arrange fillets and olive mixture on heated serving plates. Makes 4 servings.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 54g (1.9 oz)
Amount per Serving
Calories 133 92% from fat
 % Daily Value *
Total Fat 14g 21%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 1g 1%
Dietary Fiber 0g 1%
Sugars g
Protein 1g
Vitamin A 3% Vitamin C 8%
Calcium 3% Iron 2%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Sugar-Free, Sodium-Free, Low Sodium
 

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