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Sea Bass Provencale
15 min prep time
25 min cook time
8servings
Recipe by
Robyn Webb, MS, LN
Photo by
Terry Doran
How to Make Sea Bass Provencale
15 min prep time
25 min cook time
8servings
4 oz fish, 2 Tbsp sauce
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Step-By-Step Instructions:
- Sprinkle the fillets with salt and pepper. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the fillets and sear each side for about 4 minutes, or until cooked through. Remove the fish from the skillet and place on a plate. Cover loosely to keep warm.
- Add the onion and red pepper to the skillet and sauté for 5 minutes, until softened. Add the garlic and sauté for 1 minute. Add the undrained tomatoes, tomato paste, and red pepper flakes and bring to boiling. Lower the heat to simmer and cook for 5 to 8 minutes, until the sauce is thickened. Add the olives and capers and cook for 1 minute.
- Serve the sea bass with the sauce, finishing with a sprinkle of basil.
Nutrition facts
8 Servings
-
Serving Size
4 oz fish, 2 Tbsp sauce
- Amount per serving Calories 160
-
Total Fat
4g
- Saturated Fat 0.9g
- Trans Fats 0g
- Cholesterol 45mg
- Sodium 340mg
-
Total Carbohydrate
7g
- Dietary Fiber 1g
- Total Sugars 5g
- Protein 22g
- Potassium 480mg
- Phosphorous 240mg
Ingredients
fresh basil (sliced)
1/2 cup
capers
2 tsp
black olives
1/4 cup
crushed red pepper flakes
1/4 tsp
tomato paste
1 tbsp
diced tomatoes
15 oz
garlic (thinly sliced)
2 clove
red bell pepper (thinly sliced)
1
onion(s) (chopped)
1
olive oil
1 tbsp
black pepper
1/4 tsp
salt
1/4 tsp
sea bass
2 lbs
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