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

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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