Best 2 Pan Seared Sea Bass With Olives Tomatoes And Oregano Brown Rice Recipes
Indulge in a culinary journey with our pan-seared sea bass, a delightful main course that combines the delicate flavors of the sea with a vibrant Mediterranean twist. This dish features succulent sea bass fillets, expertly seared to perfection, complemented by a flavorful medley of olives, tomatoes, and oregano, capturing the essence of the Mediterranean diet. Accompanied by a side of fluffy brown rice, this dish offers a balanced and satisfying meal that is both healthy and delicious. Whether you're a seafood enthusiast or seeking a new culinary adventure, this pan-seared sea bass with olives, tomatoes, and oregano is sure to tantalize your taste buds. Our recipe provides step-by-step instructions to guide you in creating this delectable dish, along with additional tips and suggestions to elevate your cooking experience. So, gather your ingredients, prepare your kitchen, and embark on a culinary adventure that will leave you craving for more.
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BROWN RICE, TOMATOES AND BASIL
Steps:
- Bring 2 1/4 cups water to a boil and add the rice and 1 teaspoon of the salt. Return to a boil, cover, and simmer for 30 to 40 minutes, until the rice is tender and all the water is absorbed. Transfer the rice to a bowl.
- Whisk together the vinegar, sugar, olive oil, remaining teaspoon of salt, and a pinch of pepper. Pour over the rice. Add the tomatoes and basil. Mix well and check the seasonings. Serve at room temperature.
MEDITERRANEAN PAN SEARED SEA BASS RECIPE WITH GARLIC BELL PEPPER MEDLEY
Don't skip the garlic and bell peppers, they are far more than a garnish on this crispy pan seared sea bass recipe! This quick fish dinner is great served with plain pearl couscous (or another grain of your choice) or lemon rice.
Provided by Suzy Karadsheh
Categories Dinner
Time 20m
Number Of Ingredients 14
Steps:
- Take the fish out of the fridge about 20 minutes before cooking. Sprinkle with salt on both sides and set aside.
- In a small bowl, combine the spices to make the spice mixture. Set aside for now.
- In a medium-sized skillet, heat 2 tbsp olive oil over medium-high heat until hot and shimmering but not smoking.
- Add the bell peppers, shallots, and garlic. Season with salt and 1 tsp of the spice mixture you prepared earlier. Cook, stirring regularly, for 5 minutes or until the peppers have softened. Turn the heat to lowest, and stir in the chopped olives. Leave on low heat as you prepare the fish.
- Pat fish dry and season with the remaining spice mixture on both sides as well.
- In a large skillet, preferably cast iron, heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add the fish pieces (you can reduce heat to medium, if needed). Push down on the middle (thickest part) for 30 seconds or so. Cook fish on one side, undisturbed, until nicely browned, about 4 to 6 minutes. Using a spatula, carefully turn fish over and cook on other side for 3-4 minutes until nicely browned as well. (Important Note- look for browned edges before you turn it over. If parts of the fish are stuck, you should be able to carefully scrape it with the spatula and turn. But, if the fish is entirely stuck, it's not ready to be turned over. Leave it for a little bit. It should release when ready.)
- Remove fish from heat, immediately drizzle lemon juice. Serve hot with the bell pepper medley spooned on top. Add a side of cooked pearl couscous or rice, if you like. Or add a gluten-free side of your choice. Enjoy!
Nutrition Facts : Calories 132 kcal, Sugar 4 g, Sodium 279.1 mg, Fat 10.1 g, SaturatedFat 1.4 g, Carbohydrate 10.9 g, Fiber 3.4 g, Protein 2.1 g, Cholesterol 0.8 mg, UnsaturatedFat 7.2 g, ServingSize 1 serving
Tips:
- Choosing the Right Fish: Opt for fresh, firm sea bass with bright eyes and vibrant red gills. Ensure the fish is properly cleaned and scaled before cooking.
- Searing the Fish: Heat the pan over medium-high heat and add a drizzle of olive oil. Once the oil is shimmering, carefully place the seasoned sea bass fillets in the pan, ensuring they are not overcrowded. Sear for 3-4 minutes per side, or until golden brown and cooked through.
- Flavorful Additions: Enhance the dish with a variety of flavorful ingredients. Use a combination of ripe tomatoes, briny olives, and aromatic oregano to create a vibrant and flavorful sauce. You can also add capers, lemon zest, or white wine for additional depth of flavor.
- Cooking the Brown Rice: Prepare the brown rice according to the package instructions. Use a flavorful cooking liquid, such as vegetable broth, to enhance the taste of the rice. Once cooked, fluff the rice with a fork and set aside.
- Plating and Serving: Arrange the sea bass fillets on a bed of brown rice. Top with the flavorful tomato-olive sauce and garnish with fresh oregano leaves. Serve immediately, while the fish is still hot and flaky.
Conclusion:
Pan-seared sea bass with olives, tomatoes, and oregano is a delightful and flavorful dish that combines the delicate taste of sea bass with a vibrant Mediterranean-inspired sauce. It is a healthy and satisfying meal that is perfect for a weeknight dinner or a special occasion. With its simple yet elegant presentation, this dish is sure to impress your guests. So, gather your ingredients, fire up your stove, and indulge in the deliciousness of this pan-seared sea bass recipe that is sure to become a favorite in your kitchen.
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