Wednesday, April 21, 2021



This wholesome Mediterranean bass is smothered during a tangy and healthy Mediterranean sauce made with tomatoes, wine , fennel and olives.


For the sauce:

1 tablespoon extra virgin vegetable oil

1 cup chopped onions

3 garlic cloves, chopped

1/4 teaspoon ground red chili flakes, or to taste

1/2 cup chopped fennel

A 28-ounce can of peeled tomatoes, with their juice

3/4 cup fresh basil, sliced very thin

1/2 cup dry wine

1/4 cup Kalamata olives cubed, halved

Halal salt

Freshly ground pepper

For fish:

Four 4-6 ounce skinless Chilean fillets, or tough, durable white fish fillets like halibut, cod or striped bass

Organic vegetable oil spray

Halal salt

Freshly ground black pepper

1 tablespoon extra virgin vegetable oil


1.Place rack in center and top third of oven and preheat oven to 425 F

For the sauce:

2.In a large skillet over medium heat, heat the vegetable oil until it boils. Add the onion, garlic and red pepper flakes and cook until golden brown, stirring occasionally, about 5 minutes.

3.Add fennel and cook until the vegetables are tender and translucent, again 3 to five minutes.

4.Reduce the warmth to medium and add the tomatoes to the juice. Using the rear of a wooden spoon, crush the tomatoes and cook for five minutes.

5.Add basil, wine, olives, 1 teaspoon salt and 1/8 teaspoon black pepper.

6.Reduce the warmth to low and let it simmer for quarter-hour , or until the sauce has thickened a touch , while you prepare the fish.

For fish:

7.Pat the fillets dry, lightly spray with cooking spray and season with S&P.

8.In an oven-safe skillet over high heat, heat the vegetable oil to a boil. Add the fillets, rounded side down, and cook for two minutes.

9.Gently turn the fillets over with a metal spatula and place the pan within the oven. Bake within the oven until the fish is not any longer translucent, 8 to 10 minutes.

10.Bake the oven and place the skillet on the highest rack. Bake until the fillets are golden brown, 2 to 4 minutes.

11.Arrange the fillets on individual plates, add the sauce and serve.