Roasted Black Sea Bass with Tomato and Olive Salad

Gluten Free
Dairy Free
Very Healthy
Health score
66%
Roasted Black Sea Bass with Tomato and Olive Salad
45 min.
4
292kcal

Suggestions

Ingredients

  • 0.5 teaspoon anchovy paste 
  • 0.5 pound cherry tomatoes mixed quartered (preferably colors)
  •  garlic clove 
  • 0.5 pound grape tomatoes mixed halved (preferably colors)
  • 12  kalamata olives pitted coarsely chopped
  • tablespoons olive oil extra-virgin divided
  • 1.5 tablespoons oregano chopped
  • sprigs oregano (3-to 4-inch)
  • 0.5 medium onion red thinly sliced
  • tablespoons red-wine vinegar 
  • 24 ounce sea bass fillets black with skin, any pin bones removed
  •  sun-dried tomatoes packed in oil, chopped

Equipment

  • bowl
  • oven
  • knife
  • whisk
  • baking pan
  • kitchen twine

Directions

  1. Mince and mash garlic to a paste with 1/2 teaspoon salt.
  2. Transfer to a bowl and whisk in anchovy paste, vinegar, and 1/4 teaspoon pepper.
  3. Whisk in oil. Toss with remaining salad ingredients.
  4. Let stand, stirring occasionally, while fish roasts.
  5. Preheat oven to 425°F with rack in middle. Oil a 1 1/2-to 2-quart gratin or other shallow baking dish.
  6. Rub flesh sides of fish with 2 teaspoons oil (total) and season with 3/4 teaspoon salt and 1/4 teaspoon pepper (total). Divide onion slices and oregano sprigs into 2 portions and sandwich each portion between 2 fillets, skin sides out. Tie with kitchen string crosswise at 2-inch intervals and transfer to baking dish. Score skin on top in several places with a sharp knife and drizzle with remaining 4 teaspoons oil.
  7. Roast fish until just cooked through, about 15 minutes.
  8. Cut off string and cut sandwiched fillets in half crosswise.
  9. Serve topped with salad.
  10. Salad can be made 6 hours ahead and kept at room temperature.

Nutrition Facts

Calories292kcal
Protein44.21%
Fat40.86%
Carbs14.93%

Properties

Glycemic Index
33.75
Glycemic Load
1.26
Inflammation Score
-10
Nutrition Score
25.640869465859%

Flavonoids

Naringenin
0.39mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
0.69mg
Kaempferol
0.15mg
Myricetin
0.1mg
Quercetin
3.53mg

Nutrients percent of daily need

Calories:292.38kcal
14.62%
Fat:13.33g
20.51%
Saturated Fat:2.2g
13.77%
Carbohydrates:10.97g
3.66%
Net Carbohydrates:6.93g
2.52%
Sugar:4.51g
5.01%
Cholesterol:136.72mg
45.57%
Sodium:345.94mg
15.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.46g
64.92%
Vitamin B12:6.5µg
108.41%
Selenium:63.49µg
90.7%
Vitamin K:41.78µg
39.79%
Phosphorus:388.72mg
38.87%
Vitamin B6:0.69mg
34.45%
Vitamin C:22.88mg
27.73%
Magnesium:100.12mg
25.03%
Potassium:858.65mg
24.53%
Vitamin B3:4.82mg
24.08%
Manganese:0.46mg
23.22%
Iron:4.15mg
23.06%
Vitamin A:1050.85IU
21.02%
Vitamin E:3.01mg
20.05%
Fiber:4.04g
16.16%
Vitamin B1:0.24mg
16.11%
Vitamin B5:1.52mg
15.17%
Calcium:130.5mg
13.05%
Folate:47.19µg
11.8%
Copper:0.21mg
10.66%
Zinc:1.08mg
7.23%
Vitamin B2:0.12mg
6.94%
Source:Epicurious