Chapter 8: Seafood, The Complete Mediterranean Cookbook

This simple yet elegant dish highlights the natural sweetness of fresh sea bass. The fillets are gently seared in high-quality extra virgin olive oil, developing a light, golden crust while remaining moist and flaky inside. The minimal ingredient list allows the quality of the fish to shine, accented by the fruity notes of the olive oil. It is a perfect choice for a quick weeknight dinner or a light summer lunch. Paired with a crisp green salad or roasted vegetables, it offers a healthy, satisfying meal that feels both comforting and refined. The preparation is straightforward, requiring only basic kitchen tools and a few minutes of active cooking time.

Cuisine: Mediterranean

Courses: Main Courses

Difficulty: Intermediate

Servings: 4

Calories: 250.0

Dietary: Gluten-free, Vegan, Vegetarian

Description

This simple yet elegant dish highlights the natural sweetness of fresh sea bass. The fillets are gently seared in high-quality extra virgin olive oil, developing a light, golden crust while remaining moist and flaky inside. The minimal ingredient list allows the quality of the fish to shine, accented by the fruity notes of the olive oil. It is a perfect choice for a quick weeknight dinner or a light summer lunch. Paired with a crisp green salad or roasted vegetables, it offers a healthy, satisfying meal that feels both comforting and refined. The preparation is straightforward, requiring only basic kitchen tools and a few minutes of active cooking time.

Ingredients

4 (4- to 6-ounce) skinless sea bass fillets, 1 to 11/2 inches thick

Directions

1
Pat the sea bass fillets dry with paper towels to ensure a good sear.
2
Season both sides of the fillets lightly with salt and pepper.
3
Heat 1/4 cup of extra virgin olive oil in a large skillet over medium-high heat.
4
Once the oil is shimmering, carefully place the fillets in the pan.
5
Cook for 3-4 minutes on the first side until golden brown and crispy.
6
Flip the fillets gently and cook for another 2-3 minutes until just opaque and cooked through.
7
Transfer to plates and drizzle with a little extra olive oil before serving.

Nutrition Facts

Servings 4 cups

Amount Per Serving
Calories 250.0kcal

% Daily Value *
Total Fat 10.0g16%
Saturated Fat 1.5g8%
Cholesterol 0.0mg0%
Sodium 10000.0mg417%
Total Carbohydrate 30.0g10%
Dietary Fiber 5.0g20%
Sugars 5.0g
Protein 5.0g10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: sea bass, pan-seared, olive oil, mediterranean, seafood, fish fillets, quick dinner, healthy, easy recipe, weeknight meal

Read it online: https://www.chefs-mate.com/recipe/chapter-8-seafood-the-complete-mediterranean-cookbook-8/