Grilled Sea Bass with Mediterranean Herb Sauce
Discover the vibrant flavors of the Mediterranean with this Grilled Sea Bass topped with a rich and aromatic herb sauce. This recipe highlights the delicate texture of fresh sea bass, complemented by a medley of sautéed onions, ripe roma tomatoes, and the unique taste of black olives and fava beans. Enhanced by fresh herbs and a splash of white wine, this dish not only delights the palate but also brings a colorful presentation to your table. Perfect for gatherings or a special dinner, this dish embodies the warmth of Portuguese cooking.
4
Servings
N/A
Calories
16
Ingredients
Ingredients
sea bass fillets
4 (about 1/4 to 1/2 pound each)
olive oil
4 tablespoons (divided)
salt
to taste
black pepper
to taste
onion
1/2 cup (chopped)
roma tomatoes
1 cup (peeled, seeded, and chopped)
pitted black olives
1/3 cup (chopped)
fresh fava beans
1 cup (blanched and peeled)
garlic
1 tablespoon (minced)
anchovy fillets
2 teaspoons (minced)
fresh parsley
1 tablespoon (finely chopped, plus 2 tablespoons for garnish)
fresh basil
1 tablespoon (chopped)
fresh thyme
1 tablespoon (chopped)
fresh oregano
1 tablespoon (chopped)
white wine
1/2 cup
butter
1/2 cup (cut into tablespoons)
Instructions
1
Start by preheating your grill to medium-high heat.
2
Generously rub each fish fillet with 2 tablespoons of olive oil and season liberally with salt and freshly cracked black pepper on both sides.
3
Place the seasoned fish fillets on the hot grill. Grill for approximately 4 to 5 minutes on each side, allowing for a nice char and ensuring the fish is cooked through but still flaky.
4
While the fish is grilling, prepare the Mediterranean herb sauce. In a sauté pan, heat the remaining 2 tablespoons of olive oil over medium heat.
5
Once the oil is hot, add the chopped onions and sauté for about 1 minute or until they start to become translucent.
6
Stir in the chopped roma tomatoes, pitted black olives, and blanched fava beans, seasoning with a pinch of salt and black pepper. Sauté for an additional 2 minutes until the mixture is heated through.
7
Next, add the minced garlic, anchovies, finely chopped fresh parsley, basil, thyme, and oregano to the pan. Pour in the white wine, bringing the mixture to a boil before reducing it to a gentle simmer. Let it simmer for 2 minutes to let the flavors meld together.
8
Slowly fold in the cut butter, adding one tablespoon at a time, stirring until each piece is melted and incorporated into the sauce. Remove the pan from the heat and adjust the seasoning with salt and pepper to taste.
9
To plate, generously spoon the sauce in the center of an oblong plate, carefully placing the grilled fish fillets on top. Garnish the dish with additional finely chopped parsley for a fresh touch.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Grilled Sea Bass with Mediterranean Herb Sauce?
It is a vibrant Mediterranean dish featuring grilled sea bass fillets topped with a rich sauce made from onions, tomatoes, black olives, fava beans, fresh herbs, white wine, and butter.
How many servings does this recipe provide?
This recipe is designed to serve 4 people.
What type of fish is best for this recipe?
The recipe specifically calls for four sea bass fillets, approximately 1/4 to 1/2 pound each.
How should I prepare the sea bass before grilling?
Rub each fillet with olive oil and season liberally with salt and freshly cracked black pepper on both sides.
How long does it take to grill the sea bass?
Grill the fillets for approximately 4 to 5 minutes on each side over medium-high heat until flaky.
What ingredients are in the Mediterranean herb sauce?
The sauce includes olive oil, onion, roma tomatoes, black olives, fava beans, garlic, anchovies, parsley, basil, thyme, oregano, white wine, and butter.
How do I prepare the fava beans?
The fresh fava beans should be blanched and peeled before being added to the sauce.
What type of tomatoes should be used?
The recipe calls for one cup of roma tomatoes that have been peeled, seeded, and chopped.
Are there anchovies in this dish?
Yes, two teaspoons of minced anchovy fillets are used to add depth and umami to the herb sauce.
What fresh herbs are needed for the sauce?
You will need fresh parsley, basil, thyme, and oregano, all finely chopped.
How is the butter added to the sauce?
The butter should be cut into tablespoons and folded in one at a time, stirring until each piece is melted and incorporated.
What is the role of white wine in this recipe?
White wine is used to deglaze the pan and provide a bright, acidic base for the sauce once it is simmered.
Can I use black olives in the sauce?
Yes, the recipe requires 1/3 cup of chopped, pitted black olives.
What temperature should the grill be?
The grill should be preheated to a medium-high heat setting.
How do I know when the fish is done?
The fish is ready when it has a nice char on the outside and the meat is opaque and easily flakes with a fork.
Is this a healthy recipe?
Yes, this dish focuses on fresh seafood, olive oil, and vegetables, fitting well into a healthy Mediterranean diet.
What kind of oil is used for cooking?
Olive oil is used both for rubbing the fish and for sautéing the sauce ingredients.
How long should I sauté the onions?
Sauté the chopped onions for about 1 minute or until they begin to become translucent.
What is the final step for the sauce before serving?
Remove the pan from the heat and adjust the seasoning with salt and pepper to your preference.
How should the dish be plated?
Spoon the sauce in the center of an oblong plate and place the grilled fish fillets carefully on top.
What is a good garnish for this dish?
The dish is garnished with two tablespoons of finely chopped fresh parsley.
What cuisine style does this recipe represent?
This recipe embodies the warmth and flavors of Portuguese and Mediterranean cooking.
Can I use other types of beans if fava beans are unavailable?
While fava beans are traditional for this version, you could substitute with edamame or lima beans if necessary.
How much garlic is needed?
The recipe calls for one tablespoon of minced garlic.
How long should the sauce simmer?
After adding the wine and herbs, let the mixture simmer for 2 minutes to allow the flavors to meld.
What should the consistency of the fish be?
The fish should be cooked through while remaining tender and flaky.
Is the onion chopped or sliced?
The recipe specifies 1/2 cup of chopped onion.
Do I need to seed the tomatoes?
Yes, the roma tomatoes should be peeled, seeded, and then chopped.
Is this dish suitable for a dinner party?
Yes, its colorful presentation and sophisticated flavor profile make it perfect for gatherings or special occasions.
How much olive oil is used in total?
A total of 4 tablespoons of olive oil is used: 2 for the fish and 2 for the sauce.