Roasted Striped Bass with Fennel, Tomatoes, and Oil-Cured Olives

Dairy Free
Very Healthy
Health score
64%
Roasted Striped Bass with Fennel, Tomatoes, and Oil-Cured Olives
45 min.
6
516kcal

Suggestions

This roasted striped bass recipe is a delightful and healthy dish that's perfect for a special occasion or a cozy dinner at home. The fish is seasoned with salt, pepper, and a light dusting of flour, then pan-fried until a golden crust forms on the skin. It's then placed on a bed of fennel, onion, and garlic, and roasted in the oven until the vegetables are tender and the fish is cooked to perfection. The addition of cherry tomatoes, oil-cured olives, and fresh parsley adds a burst of flavor and color to the dish.

The combination of ingredients in this recipe creates a symphony of flavors and textures. The sweetness of the cherry tomatoes and the briny, savory notes of the olives complement the delicate, flaky fish. The fennel and onion provide a subtle anise flavor and a satisfying crunch, while the garlic and parsley add a fresh, herbal aroma. The white wine reduction ties everything together, creating a rich and flavorful sauce that enhances the overall taste of the dish.

This recipe is not only delicious but also nutritious. Striped bass is an excellent source of lean protein, providing essential amino acids and omega-3 fatty acids. The vegetables in this dish, such as fennel and tomatoes, are packed with vitamins, minerals, and antioxidants, making it a well-rounded and healthy meal.

To pair with this dish, a glass of Italian Primitivo wine is highly recommended. The fruity and spicy notes of this red varietal, similar to Zinfandel, complement the flavors of the fish and vegetables. The 2007 Feudi di San Gregorio “Ognissole” Primitivo di Manduria is a balanced wine with cherry and strawberry aromas and a spicy finish, making it an excellent choice. Alternatively, the 2007 Vinosia Salento Primitivo is a more affordable option, offering a juicy and fragrant experience with honey notes.

In summary, this roasted striped bass recipe is a culinary masterpiece, combining the best of Italian flavors and healthy ingredients. It's a dish that will impress your guests and satisfy your taste buds, all while providing a nutritious and well-balanced meal. So, gather your ingredients, follow the instructions, and enjoy a delicious culinary adventure!

Ingredients

  • 0.3 cup flour ()
  • pound cherry tomatoes halved
  • cups wine dry white
  • large fennel bulb fresh with fronds attached, trimmed; bulbs quartered lengthwise, then thinly sliced; fronds chopped and reserved for garnish
  • large garlic clove divided crushed peeled
  • 0.5 cup olives black pitted halved
  • cup olive oil extra virgin extra-virgin ()
  • 0.8 cup parsley fresh italian divided chopped
  • cups onion red halved lengthwise thinly sliced
  • 3.8 pound bass fillets whole cleaned

Equipment

  • frying pan
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Position rack in center of oven and preheatto 400°F. Boil wine in medium saucepanuntil reduced to 1 cup, about 5 minutes.
  2. Remove from heat and reserve.
  3. Generously brush 18x12x1-inch bakingsheet with olive oil. Arrange fennel slices insingle layer on prepared baking sheet. Topwith onion slices in single layer.
  4. Sprinklewith salt and freshly ground black pepper.
  5. Drizzle 4 tablespoons oil over vegetables.
  6. Rinse fish inside and out; pat dry withpaper towels.
  7. Sprinkle fish inside and outwith salt and freshly ground black pepper.Lightly dust outside of fish with flour.
  8. Pourenough olive oil into extra-large skillet toreach depth of 1/4 inch; heat over medium-highheat until oil is very hot. Workingwith 1 fish at a time, add fish to skillet andfry until golden crust forms on skin, about3 minutes per side. Carefully place fishatop vegetables on baking sheet. Gentlystuff cavity of each fish with 2 crushedgarlic cloves, then 1/4 cup chopped parsley.
  9. Pour reserved wine over vegetableson baking sheet.
  10. Roast fish uncovered until vegetablesbegin to soften, 35 to 40 minutes. Scattertomato halves and olives around fish; bakeuntil fish is just cooked through, about15 minutes longer.
  11. Transfer fish to largeplatter; cover with foil to keep warm.Increase oven temperature to 475°F.Continue to bake vegetables uncovereduntil tender and tomatoes are very softand beginning to color in spots, about 15minutes longer.
  12. Arrange vegetable mixture aroundfish on platter.
  13. Drizzle with 2 tablespoonsoil.
  14. Sprinkle chopped fennel fronds overfish and serve.
  15. An Italian Primitivo (a redvarietal similar to Zinfandel) would be great withthe fish and the pasta. Donatella prefers Primitivodi Manduria, a fruity, spicy style of red producedin Manduria, which is a city (as well as an area) insouthern Puglia. She suggests the 2007 Feudi di SanGregorio “Ognissole” Primitivo di Manduria (Italy,$18), a balanced wine with aromas of cherries andstrawberries and a spicy finish. If you can't findthat specific bottle, look for the 2007 Vinosia Salento
  16. Primitivo (Italy, $10), a juicy, fragrant red winewith honey notes.
  17. Bon Appétit

Nutrition Facts

Calories516kcal
Protein47.31%
Fat31.51%
Carbs21.18%

Properties

Glycemic Index
37.33
Glycemic Load
6.66
Inflammation Score
-9
Nutrition Score
36.603043639142%

Flavonoids

Malvidin
0.05mg
Catechin
0.62mg
Epicatechin
0.44mg
Eriodictyol
0.84mg
Hesperetin
0.32mg
Naringenin
0.3mg
Apigenin
16.2mg
Luteolin
0.21mg
Isorhamnetin
4.01mg
Kaempferol
0.66mg
Myricetin
1.2mg
Quercetin
17.05mg

Nutrients percent of daily need

Calories:516.47kcal
25.82%
Fat:15.97g
24.57%
Saturated Fat:2.8g
17.47%
Carbohydrates:24.15g
8.05%
Net Carbohydrates:19.02g
6.92%
Sugar:9.28g
10.31%
Cholesterol:226.8mg
75.6%
Sodium:432.15mg
18.79%
Alcohol:8.24g
100%
Alcohol %:1.58%
100%
Protein:53.95g
107.91%
Vitamin B12:10.83µg
180.49%
Vitamin K:179.3µg
170.76%
Selenium:107.18µg
153.11%
Phosphorus:674.1mg
67.41%
Vitamin B6:1.13mg
56.63%
Vitamin C:43.43mg
52.64%
Potassium:1451.02mg
41.46%
Magnesium:156.35mg
39.09%
Vitamin B3:7.49mg
37.44%
Manganese:0.57mg
28.27%
Vitamin A:1407.23IU
28.14%
Vitamin B1:0.41mg
27.67%
Vitamin B5:2.61mg
26.12%
Iron:4.7mg
26.12%
Folate:93.76µg
23.44%
Fiber:5.13g
20.52%
Vitamin E:2.42mg
16.13%
Calcium:137.14mg
13.71%
Copper:0.27mg
13.58%
Zinc:1.78mg
11.89%
Vitamin B2:0.2mg
11.61%
Source:Epicurious
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