Grilled Sea Bass With a Portuguese Sauce

May 09, 2023May 9, 20230 2
Grilled Sea Bass With a Portuguese Sauce
in Seafood

Prep

20 min

Cook

15 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 fish fillets , seabass about 1/4 to 1/2 pound each ( I 've also used salmon )
4 tablespoons olive oil , in all
salt and pepper
1/2 cup chopped onion
1 cup peeled seeded and chopped roma tomato
1/3 cup pitted black olives
1 cup fresh fava beans , blanched and peeled ( I sub with butter beans )
1 tablespoon minced garlic
2 teaspoons minced anchovy fillets
1 tablespoon finely chopped fresh parsley
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh oregano
1/2 cup white wine
1/2 cup butter , cut into tablespoons
salt and black pepper
2 tablespoons finely chopped fresh parsley

Nutrision Information

Servings Per Recipe
4
Calories
396
Sugar
4g
Fat
28g
Grilled Sea Bass with a Portuguese Sauce is a delicious and healthy seafood dish that is perfect for summer grilling season. The fish fillets are seasoned simply with olive oil, salt, and pepper, and then grilled until they are lightly charred and cooked through. The Portuguese-style sauce is packed with flavor, featuring tangy tomatoes, salty black olives, and fresh herbs like parsley, basil, and thyme. It is a versatile sauce that pairs well with a variety of proteins, including chicken, shrimp, and tofu. This dish is perfect for a light and healthy dinner, and can be enjoyed all year round.

Instructions

1.Preheat the grill to high heat.
2.In a small saucepan, heat 2 tablespoons of olive oil over medium heat.
3.Add the chopped onion and sauté until softened.
4.Add the chopped tomato, black olives, blanched fava beans or butter beans, minced garlic, minced anchovy fillets, and chopped fresh herbs to the saucepan.
5.Stir the mixture together, then add in the white wine and butter.
6.Reduce the heat to low, and let the sauce simmer for 10-15 minutes, or until it has thickened slightly.
7.While the sauce is simmering, season the fish fillets with salt and pepper, and rub them with the remaining 2 tablespoons of olive oil.
8.Once the grill is hot, place the fish fillets on the grill and cook for 4-5 minutes on each side, or until they are cooked through.
9.Top the grilled fish fillets with the warm Portuguese sauce, and sprinkle with chopped fresh parsley. Serve immediately.

PROS

This dish is full of flavor, with a tangy and savory Portuguese-style sauce that pairs perfectly with the grilled fish.

It is a healthy and low-carb option for a satisfying and filling meal.

CONS

Fish fillets can be expensive, and may not be readily available in all areas.

The preparation of the dish requires careful attention and timing to ensure that the fish is not overcooked or undercooked.

HEALTH & BENEFITS

Sea bass is a great source of protein, omega-3 fatty acids, and essential vitamins and minerals.
The Portuguese sauce is made with healthy ingredients like olive oil, tomatoes, and fresh herbs, and can be modified to suit a variety of dietary needs.

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