This Mediterranean-inspired dish combines the crispy skin of pan-seared sea bass with a vibrant mix of roasted vegetables, including red and green peppers, leeks, onions, garlic, and olives. Adding aromatic bay leaves elevates the flavor, making this dish an impressive yet easy-to-make meal with nutrients and color.
Preparation Time
- Prep time: 20 minutes
- Cook time: 35 minutes
- Total time: 55 minutes
Ingredients (for four people)
- 4 sea bass fillets (about 5-6 oz each)
- 2 red bell peppers, sliced
- 2 green bell peppers, sliced
- 4 whole spicy green chilies
- 1 large leek, sliced
- 2 onions, sliced
- 6 garlic cloves, peeled and left whole
- 1/2 cup black or Kalamata olives
- 2 bay leaves
- 3-4 tablespoons olive oil
- Salt and pepper to taste
- 1 tablespoon fresh lemon juice
- Fresh thyme or parsley for garnish (optional)
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat the Oven for Vegetables
Preheat your oven to 400°F (200°C).
Step 2: Roast the Vegetables
In a large mixing bowl, toss the red and green peppers, leeks, onions, garlic cloves, and olives with 2 tablespoons of olive oil, salt, and pepper. Add the bay leaves for extra aroma. Spread the vegetable mixture evenly on a baking sheet and roast in the oven for 20-25 minutes, stirring halfway through, until the vegetables are caramelized and tender.
Step 3: Pan-Sear the Sea Bass
While the vegetables are roasting, heat the remaining tablespoon of olive oil in a large skillet over medium-high heat. Pat the sea bass fillets dry with a paper towel and season both sides with salt and pepper.
- Place the fillets skin-side down in the hot skillet and cook for 4-5 minutes until the skin is crispy and golden brown.
- Flip the fillets and cook the other side for 2-3 minutes or until the sea bass is opaque and flakes easily with a fork.
Step 4: Serve
Remove the roasted vegetables from the oven. To plate, create a bed of roasted vegetables on each plate and place the pan-seared sea bass fillets on top. Drizzle with fresh lemon juice and garnish with thyme or parsley if desired.
Tips and Tricks
- Crispy Skin: To achieve crispy, golden skin, ensure the skillet is hot before adding the sea bass. Avoid moving the fish while it sears.
- Olive Varieties: For added flavor, use a combination of green and black olives or even stuffed olives.
- Wine Reduction Sauce: To elevate the dish, consider making a quick white wine reduction in the same pan after searing the fish by deglazing it with white wine and a little butter.
Serving Suggestions
- Serve the sea bass with a simple green salad or roasted potatoes for a complete meal.
- Add a side of lemon couscous or quinoa to enhance the Mediterranean flavors.
Wine Pairing
- General Wine Suggestion: A crisp Sauvignon Blanc from New Zealand or a Chardonnay from France would complement the dish’s citrusy and fresh flavors.
- Bulgarian Wine: Opt for a Tamianka or a Mavrud from Bulgaria for a pairing that enhances the rich flavors of the roasted vegetables and sea bass.
Storage Suggestions
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheating: Gently reheat in a 300°F (150°C) oven for 10 minutes to preserve the fish’s texture and moisture.
Nutritional Information (Per Serving)
- Calories: 340 kcal
- Protein: 30g
- Fat: 18g (3g saturated fat)
- Carbohydrates: 12g
- Fiber: 4g
- Sugar: 6g
- Cholesterol: 75 mg
- Sodium: 420 mg
Dietary Modifications
- Low-carb: This dish is naturally low in carbohydrates and works well with most low-carb diets.
- Gluten-free: Ensure that any seasonings or ingredients used (like olive oil) are certified gluten-free.
- Dairy-free: The recipe is naturally dairy-free, making it suitable for those with dairy sensitivities.
About Pan-Seared Sea Bass with Roasted Vegetables
This Pan-Seared Sea Bass with Roasted Vegetables is a Mediterranean-inspired dish that combines the freshness of crispy sea bass with a delicious mix of roasted vegetables, including peppers, leeks, and olives. This dish’s simplicity highlights the ingredients’ natural flavors, making it a healthy and flavorful option for any dinner.
Cultural Context
Pan-seared sea bass (sea bass, Bulgarian name лаврак) is a popular method of cooking this fish in Mediterranean countries, where fresh seafood is abundant. Using roasted vegetables like peppers, onions, and garlic adds color and depth to the dish, while olives and bay leaves offer a touch of Mediterranean authenticity. Historically, sea bass has been a prized fish in Spain, Italy, and Greece’s coastal regions, often featured in casual and gourmet dining. The pairing of sea bass with roasted vegetables reflects the region’s love for simple, fresh, and nutritious ingredients.
