Saturday, August 29, 2009

Sea Bass with Tomatoes, Olives & Capers

If you like fish...

this Ellie Krieger dish is fabulous! It's her Sea Bass with Tomato, Olives & Capers recipe. She uses sea bass in the recipe, but recommended any white fish so I used wild cod (instead of farm raised).

The one thing I love about this recipe is that it's super quick to put together. Less than 20 minutes from start to table (and that includes the orzo I made with it).

I love this recipe because it's packed full of flavor. It has some red pepper flakes, capers, calamata olives, spinach, tomatoes, shallots, and a white wine reduction.

Eating fish twice a week is also important in a healthy diet because of the Omega-3 fatty acids it packs. This article explains everything you need to know about the health benefits of consuming fish in your diet.

The dish also packs a ton of color.

The Food You Crave: Luscious Recipes for a Healthy Life
Ellie Krieger

Sea Bass with Tomato, Olive and Capers (pg. 228)

4 teaspoons olive oil
Four 5-oz. skinless sea bass fillets (or other white fish)
1 small onion, diced (about a cup)
1/2 cup dry white wine
1 cup canned no-salt-added diced tomatoes, with their juices
1/2 cup pitted and chopped calamata olives
2 tablespoons capers, drained
1/4 teaspoon red pepper flakes (optional)
2-oz. baby spinach leaves (about 2 lightly packed cups)
Salt and freshly ground pepper to taste

*In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the fish and cook until opaque in the center, about 2 1/2 mintues per side 1/2-inch thickness. Transfer the fish to a serving platter and tent with aluminum foil to keep warm.

*Heat the remaining 2 teaspoons oil in the same skillet; add the onion and cook, stirring, for 2 minutes. Add the wine and cook until reduced by half, about 2 minutes. Add the tomatoes and let simmer for about 5 minutes. Add the olives, capers, and red pepper, if using, and cook for 1 minute more. Stir in the spinach and cook until it is wilted, about 3 minutes. Season with salt and pepper.

*Spoon the topping over the fish and serve.

Serves 4 (serving size is: 1 fish fillet and 1/2 cup of the topping)

Per Serving
Calories: 250
Total Fat: 9.5 g (Mono: 5.3 g, Poly: 1.7 g, Sat: 1.5 g)
Protein: 29g
Carb: 7.5g
Fiber: 2.5g
Chol: 62mg
Sodium: 421.5mg

Excellent Source Of (20% of Daily Recommended Value): Phosphorus, Protein, Selenium, Vitamin A, and Vitamin B6

Good Source Of (10% of Daily Recommended Value): Fiber, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Potassium, Riboflavin, Thiamin, Vitamin C, and Vitamin E.

Try this recipe! It tastes great over orzo.


  1. mmmmm that look so good! i'll have to try this recipe. sea bass is my all time favorite fish!

  2. That sounds wonderful and those pictures look great this week.