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


Indulge in the delightful flavors of the Mediterranean with our Roasted Striped Bass with Fennel, Tomatoes, and Oil-Cured Olives. This dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients that come together to create a symphony of taste. Perfect for lunch or dinner, this recipe serves six and is ready in just 45 minutes, making it an ideal choice for both casual family meals and elegant gatherings.

The star of the show, the striped bass, is beautifully complemented by the aromatic fennel and sweet cherry tomatoes, while the oil-cured olives add a touch of briny richness. With a health score of 64, this dish is dairy-free and packed with nutrients, ensuring you can enjoy a guilt-free indulgence. The crispy skin of the fish, paired with the tender roasted vegetables, creates a delightful contrast in textures that will leave your taste buds dancing.

To elevate your dining experience, consider pairing this dish with a glass of Italian Primitivo, a red varietal that enhances the flavors of the fish and the accompanying vegetables. Whether you're a seasoned cook or a kitchen novice, this recipe is sure to impress and satisfy. Dive into this culinary adventure and savor the essence of Italian cuisine right at your table!

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