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Diabetes Forecast

The Healthy Living Magazine

Sea Bass Provençale

Per Serving

Sea Bass Provençale

Makes: 8 servings
Serving Size: 4 oz fish, 2 Tbsp sauce
Calories 160
Fat 4 g
Saturated Fat 0.9 g
Trans Fat 0 g
Carbohydrate 7 g
Fiber 1 g
Sugars 5 g
Cholesterol 45 mg
Sodium 340 mg
Potassium 480 mg
Protein 22 g
Phosphorus 240 mg
Choices: Nonstarchy Vegetable 1, Lean Protein 3
  • Makes: 8 servings
  • Serving Size: 4 oz fish, 2 Tbsp sauce
  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes

Ingredients

2 lbs. sea bass fillets (about 3/4 inches thick)
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 Tbsp. olive oil
1 small onion, chopped
1 small red pepper, thinly sliced
2 garlic cloves, thinly sliced
1 (14.5-oz) can Italian-style diced tomatoes, undrained
1 Tbsp. tomato paste
1/4 tsp. red pepper flakes
1/4 cup sliced green or black pitted olives
2 tsp. drained small capers
1/2 cup sliced fresh basil

Directions

  1. Sprinkle the fillets with salt and pepper. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the fillets and sear each side for about 4 minutes, or until cooked through. Remove the fish from the skillet and place on a plate. Cover loosely to keep warm.
  2. Add the onion and red pepper to the skillet and sauté for 5 minutes, until softened. Add the garlic and sauté for 1 minute. Add the undrained tomatoes, tomato paste, and red pepper flakes and bring to boiling. Lower the heat to simmer and cook for 5 to 8 minutes, until the sauce is thickened. Add the olives and capers and cook for 1 minute.
  3. Serve the sea bass with the sauce, finishing with a sprinkle of basil. 
 
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