Pan Sautéed Chilean Sea Bass

Jun 08, 2023June 8, 20230 2
Pan Sautéed Chilean Sea Bass with Tomatoes and Feta Cheese
in Seafood

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 sea bass fillets
5 whole fresh vine ripe tomatoes
3 garlic cloves
4 ounces feta cheese
2 ounces dry white wine
1 lemon , juice of
1 tablespoon dried oregano
5 tablespoons extra virgin olive oil
2 tablespoons unsalted butter
2 tablespoons chopped fresh basil
salt & pepper

Nutrision Information

Servings Per Recipe
4
Calories
370
Sugar
4g
Fat
27g
Pan Sautéed Chilean Sea Bass with Tomatoes and Feta Cheese is a dish that is sure to impress your guests. This elegant and flavorful dish showcases the mild and delicious flavor of Chilean sea bass, which is a lean fish with a silky texture and rich flavor that pairs well with the tangy and salty feta cheese and the sweet and acidic tomato sauce. The dish is perfect for a dinner party, a romantic date night, or simply a special weeknight meal. With its combination of delicious flavors and healthy ingredients, it is an excellent choice for anyone looking for a tasty and nutritious meal.

Instructions

1.Preheat oven to 375°F.
2.Heat 3 tablespoons of olive oil in a skillet. Season the sea bass fillets with salt and pepper and sauté them until browned, transfer them to a baking dish.
3.In the same skillet, add minced garlic, chopped vine tomatoes, salt, pepper, oregano and white wine. Cook until the tomato sauce has thickened, adding the lemon juice and 2 tablespoons of olive oil.
4.Pour the tomato sauce over the sea bass fillets, crumble feta cheese over the top, and bake for 15-20 minutes.
5.Sprinkle with chopped basil before serving.

PROS

Pan Sautéed Chilean Sea Bass with Tomatoes and Feta Cheese is an elegant and flavorful dish that is perfect for entertaining.

The sea bass is a lean, yet flavorful fish that pairs well with the rich tomato sauce and tangy feta cheese.

This dish is quick and easy to make, yet is sure to impress any dinner guest.

CONS

Chilean sea bass can be expensive and may not be readily available at your local grocery store.

The dish requires some advanced preparation, including sautéing and baking, which may be intimidating for novice cooks.

HEALTH & BENEFITS

Chilean sea bass is an excellent source of omega-3 fatty acids, which have been linked to improving heart health and brain function.
The tomatoes in the dish are full of vitamins and antioxidants, which help to support overall health and may reduce the risk of chronic disease.
The feta cheese provides a good source of calcium and protein, which are important for bone health and muscle repair.

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