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 that brings the taste of the Mediterranean right to your dining table with our Sea Bass with Red Pepper and Olive Tapenade. This vibrant dish not only pleases the palate but also offers a healthy option, as it is entirely dairy-free and packed with flavors that will excite your taste buds.

The tender sea bass fillets are perfectly seared to achieve a golden-brown crust, while the delectable tapenade made from brine-cured olives, roasted red peppers, and fresh breadcrumbs creates a mouthwatering topping that complements the fish beautifully. With the infusion of fresh lemon juice and a hint of pesto, each bite delivers a harmonious blend of savory and zesty notes.

This dish is not just about taste; it’s also quick and easy to prepare, making it an ideal choice for a lunch gathering or a cozy dinner with friends and family. Ready in just 45 minutes, Sea Bass with Red Pepper and Olive Tapenade serves six hearty portions, making it perfect for sharing. Plus, with a caloric content of only 333 kcal per serving, you can enjoy a fulfilling meal without compromising your health goals.

Whether you're hosting a special occasion or simply treating yourself to a weeknight feast, this delectable dish is sure to impress. Dive into a flavorful experience that's as pleasing to the eye as it is to the palate!

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