This flavorful recipe features pan-roasted sea bass fillets on a bed of oven-roasted vegetables, complemented by a tangy tomato-wine sauce.
Preparation Time
- Prep time: 20 minutes
- Cook time: 30 minutes
- Total time: 50 minutes
Ingredients (for four people)
- 4 sea bass fillets (about 5-6 oz each)
- 2 large onions (1 fresh, sliced; 1 dried, ground)
- 2 bell peppers (any color), diced to the size of capers
- 1/4 cup capers, drained
- 2 cups diced tomatoes (fresh or canned)
- 1/4 cup dry white wine
- 3 tablespoons olive oil
- 2 garlic cloves, minced
- 1 tablespoon fresh parsley, chopped (optional)
- 1 tablespoon fresh thyme or oregano (optional)
- Salt and pepper to taste
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C).
Step 2: Prepare the Vegetables
In a large mixing bowl, toss the sliced fresh onions, diced peppers, and minced garlic with 2 tablespoons of olive oil, salt, and pepper. Spread them evenly on a large baking sheet and sprinkle the dried onions. Roast the vegetables in the oven for about 20 minutes until they soften and caramelize.
Step 3: Make the Tomato-Wine Sauce
While the vegetables are roasting, prepare the sauce. Heat the remaining tablespoon of olive oil over medium heat in a saucepan. Add the diced tomatoes, capers, and white wine—season with salt, pepper, and fresh herbs (if using). Let the sauce simmer gently for about 10 minutes until slightly reduced.
Step 4: Pan-Roast the Sea Bass
Heat 2 tablespoons of olive oil in a large oven-safe skillet or non-stick pan over medium-high heat until hot. Pat the sea bass fillets dry with a paper towel, then season with salt and pepper. Sear the fish skin-side down in the hot skillet for about 3-4 minutes until the skin is crispy and golden brown. Carefully flip the fillets and cook on the other side for 2-3 minutes until they are cooked through and opaque.
Step 5: Combine with Vegetables
Once the vegetables have roasted for 20 minutes, remove them from the oven. When the sea bass is done, plate the roasted vegetables as a base and place the sea bass fillets on top.
Step 6: Serve
Spoon the tomato-wine sauce over the fish and roasted vegetables. Garnish with fresh parsley or thyme if desired.
Tips and Tricks
- Choosing the Right Sea Bass Fillets: Look for fresh sea bass with firm flesh. Check out our general principles on choosing fish on the market.
- For extra crispy skin: Ensure the sea bass fillets are thoroughly dried before searing.
- Wine alternative: If you prefer a non-alcoholic version, substitute the white wine with vegetable broth or a splash of lemon juice.
- Additional vegetables: Add zucchini, cherry tomatoes, or eggplant for variety.
Serving Suggestions
- Pair the sea bass with couscous or quinoa for a complete Mediterranean-inspired meal.
- Serve with a simple green salad with olive oil and balsamic vinegar dressing.
Wine Matching
- General Wine Suggestion: A crisp Pinot Grigio from Italy or a dry Chenin Blanc from South Africa pairs well with the dish’s tangy tomato-wine sauce.
- Bulgarian Wine: For a local touch, opt for a Mavrud for a robust pairing or a crisp Rikat from Bulgaria to enhance the dish’s freshness.
Storage Suggestions
- Refrigeration: Store leftovers in an airtight container for 2 days in the fridge.
- Reheating: To maintain the fish’s moisture, refrigerate in a 300°F (150°C) oven for 10 minutes.
Nutritional Information (Per Serving)
- Calories: 340 kcal
- Protein: 34g
- Fat: 18g (3g saturated fat)
- Carbohydrates: 12g
- Fiber: 4g
- Sugar: 7g
- Cholesterol: 75 mg
- Sodium: 480 mg
Dietary Modifications
- Vegetarian substitute: For a plant-based version, substitute the sea bass with grilled portobello mushrooms or thick slices of zucchini.
- Low-carb: This dish is already low in carbohydrates, making it suitable for low-carb diets.
- Gluten-free: Naturally gluten-free, but ensure all condiments (like olive oil and spices) are certified gluten-free if necessary.
About Sea Bass Fillet on a Bed of Oven-Roasted Vegetables
The Sea Bass Fillet on a Bed of Oven-Roasted Vegetables is a healthy and flavorful dish that features the natural sweetness of caramelized vegetables and the tang of a fresh tomato-wine sauce. The pan-roasted sea bass adds a delightful crispy texture to contrast the tender vegetables, making it an ideal Mediterranean-inspired meal. This method of preparing sea bass (known as лаврак in Bulgarian) is not very common in Bulgaria, as it combines spices that, while available, are used in a way that is unconventional to the typical Bulgarian palate.
Cultural Context
Sea bass is highly valued in Mediterranean cooking and is often featured in traditional coastal dishes from Italy and southern France. Many high-end restaurants use the method of pan-roasting fish to achieve crispy skin. The combination of capers, tomatoes, and white wine has deep roots in Mediterranean cuisine, offering a balance of salty, tangy, and sweet flavors. The dish’s simplicity reflects the farm-to-table approach celebrated for centuries in this region.
