Sea Bass in Tomato Fennel Sauce
Immerse yourself in the rich, Mediterranean flavors of Sea Bass in Tomato Fennel Sauce—an elegant yet comforting dish perfect for weeknight dinners or special occasions. This recipe highlights tender, pan-seared sea bass fillets gently simmered in a robust sauce made with caramelized fennel, sweet onions, and a fragrant blend of garlic, thyme, and red pepper flakes. A splash of dry white wine and a touch of tomato paste elevate the sauce, which is balanced by the natural acidity of crushed tomatoes. Perfectly cooked in just 30 minutes, this dish is finished with a sprinkle of fresh parsley and a squeeze of lemon for a refreshing pop of brightness. Pair it with crusty bread, fluffy rice, or steamed vegetables to soak up every last drop of the savory, aromatic sauce. Perfect for seafood enthusiasts, this recipe is a celebration of simple yet elevated flavors.
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Recipe Information
Ingredients
- 4 pieces sea bass fillets
- 3 tablespoons olive oil
- 1 medium yellow onion
- 1 medium fennel bulb
- 3 cloves garlic cloves
- 2 tablespoons tomato paste
- 1 14-ounce can canned crushed tomatoes
- 0.5 cup dry white wine
- 1 cup fish or vegetable stock
- 4 sprigs fresh thyme
- 2 tablespoons fresh parsley
- 1 whole lemon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
Instructions
Pat the sea bass fillets dry with a paper towel and season both sides with a pinch of salt and black pepper. Set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. When hot, add the seasoned sea bass fillets, skin-side down if applicable. Sear for 3-4 minutes until golden brown, then flip and cook for another 2-3 minutes. Remove the fillets from the pan and set them aside on a plate.
In the same skillet, add the remaining 1 tablespoon of olive oil. Reduce the heat to medium and add the finely chopped onion and thinly sliced fennel bulb. Sauté for 5-7 minutes until softened and slightly caramelized.
Add the minced garlic and red pepper flakes, cooking for 1 minute until fragrant.
Stir in the tomato paste and cook for 1-2 minutes, allowing it to deepen in color and flavor.
Pour in the white wine and scrape the bottom of the skillet to deglaze any browned bits. Let the wine reduce for 2 minutes.
Add the canned crushed tomatoes, fish or vegetable stock, thyme sprigs, and a pinch of salt and pepper. Stir well and bring the sauce to a gentle simmer. Let it cook for 10 minutes to develop the flavors.
Return the sea bass fillets to the skillet, nestling them into the sauce. Spoon some of the sauce over the fish. Cover the skillet and let the fillets cook gently in the sauce for 5-7 minutes, or until the sea bass is cooked through and flakes easily with a fork.
Remove the thyme sprigs from the sauce. Adjust the seasoning with additional salt or pepper if needed.
Sprinkle chopped fresh parsley over the dish and serve with lemon wedges on the side for a bright finishing touch. Pair with crusty bread, rice, or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
1251 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.1 g | 67% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3504 mg | 152% | |
| Total Carbohydrate | 73.4 g | 27% | |
| Dietary Fiber | 19.2 g | 69% | |
| Total Sugars | 37.0 g | ||
| Protein | 105.9 g | 212% | |
| Vitamin D | 40.0 mcg | 200% | |
| Calcium | 342 mg | 26% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 3942 mg | 84% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
