Mediterranean Herbed Sea Bass

Have you ever read the ingredient label of a “healthy” packaged food and thought… “So what the heck are you?”

They are filled with fake sugar this, no calories, no carbs, no salt, added artificial color and flavor and texture. So it’s basically a huge gust of wind and dust that found its way into your calorie free bag of “snack”. Sounds disgusting. (Yes I admit I’ve fallen prey to these too-good-too-be-true treats).

So complete this statement. What can you make out of a basket of no carb, low fat, meat-free, antioxidant rich, gluten free, low cholesterol ingredient? No, not fake food……How about sea bass with Mediterranean ragu!!!!


Serves 2

2 7-oz fillets sea bass, skins and bones removed by your local fish monger
Fish seasoning mix: (1 Tbs dried parsley, 1/8 dried oregano, 1/4 tsp sea salt, 1/4 tsp black pepper)
1 cup mixed olives (kalamata, jalapeƱo stuffed green olives, etc)
3 cloves fresh garlic, chopped
1/2 cup yellow onion
1/4 cup sweet or roasted red peppers, packaged and marinated
1/2 cup cherry tomatoes
1 marinated artichoke heart, chopped
8 sundries tomatoes
1/2 cup white wine
2 Tbs olive oil
3 Tbs fresh oregano leaves


Make stuffing:
Pat sea bass dry. Mix fish seasoning and rub evenly over both sides of fish. Set aside.

Heat 1 Tbs olive oil in pan over medium-high heat. Chop olives and onion; add to pan. Add garlic and stir until fragrant, but not browned. Add pepper, artichoke hearts, tomatoes and sundries tomatoes. Cook, stirring occasionally, until tomatoes begin to blister. Season with salt and pepper. Add white wine and cook off alcohol. Add oregano leaves and reduce heat to low.

Heat 1 Tbs olive oil over medium-high heat. Add seasoned sea bass and cook 5 minutes. Flip and cook an additional 5 minutes. Ideally, you will achieve a beautiful bronze crust on the outside. Cook until fish is semi-firm and edges are beginning to fan open. Place fish in olive-tomato ragu, and finish cooking until fish flakes easily with a fork. Optional to add crushed red pepper to ragu at end of cooking.

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