Sea Bass with Red Pepper and Olive Tapenade

Dairy Free
Health score
22%
Sea Bass with Red Pepper and Olive Tapenade
45 min.
6
333kcal

Suggestions


Indulge in a culinary delight with our Sea Bass with Red Pepper and Olive Tapenade, a dish that perfectly balances flavor and health. This dairy-free recipe is not only easy to prepare but also ready in just 45 minutes, making it an ideal choice for a satisfying lunch or a delightful dinner. With each serving clocking in at only 333 calories, you can enjoy a gourmet experience without the guilt.

The star of this dish, the sea bass, is renowned for its delicate texture and mild flavor, which pairs beautifully with the vibrant and savory tapenade made from Kalamata olives, roasted red peppers, and a hint of pesto. This combination not only elevates the fish but also adds a burst of Mediterranean flair to your table. The tapenade can be prepared ahead of time, allowing you to focus on the cooking process and impress your guests with minimal effort.

Whether you're hosting a dinner party or simply treating yourself to a delicious meal, this recipe is sure to please. The addition of fresh lemon wedges adds a zesty finish, while the option to garnish with parsley sprigs brings a touch of elegance. Dive into this flavorful dish and experience the perfect harmony of ingredients that will leave your taste buds dancing!

Ingredients

  • 0.5 cup bread fresh white soft
  • 0.3 cup kalamata olives black pitted
  • servings lemon wedges 
  • 3.5 tablespoons olive oil 
  • tablespoons basil pesto 
  • 0.3 cup roasted peppers red drained
  • 36 ounce sea bass fillets 

Equipment

  • frying pan
  • baking sheet
  • oven

Directions

  1. Combine first 4 ingredients in processor.
  2. Add 2 tablespoons oil and puree until almost smooth. Season to taste with salt and pepper. (Tapenade can be made 3 days ahead. Cover and chill.)
  3. Preheat oven to 400°F.
  4. Heat remaining 11/2 tablespoons oil in heavy large skillet over high heat.
  5. Sprinkle sea bass with salt and pepper. Working in batches if necessary, add fish to skillet and cook 2 minutes per side.
  6. Transfer to rimmed baking sheet.
  7. Spread 2 tablespoons tapenade atop each fish fillet.
  8. Bake fish until opaque in center, about 8 minutes.
  9. Transfer to plates.
  10. Garnish with lemon wedges and with parsley sprigs, if desired.

Nutrition Facts

Calories333kcal
Protein40.16%
Fat46.79%
Carbs13.05%

Properties

Glycemic Index
14.03
Glycemic Load
5.05
Inflammation Score
-5
Nutrition Score
19.20304339865%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.07mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:332.8kcal
16.64%
Fat:16.97g
26.11%
Saturated Fat:2.76g
17.27%
Carbohydrates:10.65g
3.55%
Net Carbohydrates:9.37g
3.41%
Sugar:1.44g
1.59%
Cholesterol:136.68mg
45.56%
Sodium:504.41mg
21.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.78g
65.56%
Vitamin B12:6.5µg
108.3%
Selenium:67.86µg
96.94%
Phosphorus:364.24mg
36.42%
Vitamin B6:0.55mg
27.46%
Vitamin B3:4.74mg
23.68%
Magnesium:77.88mg
19.47%
Vitamin B1:0.25mg
17%
Vitamin B5:1.44mg
14.44%
Potassium:479.21mg
13.69%
Manganese:0.27mg
13.66%
Iron:2.33mg
12.96%
Vitamin E:1.5mg
10%
Folate:33.65µg
8.41%
Vitamin A:374.82IU
7.5%
Calcium:69.66mg
6.97%
Vitamin B2:0.1mg
6.1%
Zinc:0.9mg
6.02%
Vitamin K:5.99µg
5.7%
Fiber:1.28g
5.11%
Vitamin C:4.19mg
5.07%
Copper:0.1mg
5.07%
Source:Epicurious