Chilean sea bass is white fish rich in Omega-3 unsaturated oils. With a unique large-flake texture, the fish is mild with an unexpected and delicious buttery flavor. The natural oils in sea bass make it a little easier to cook, given that it won’t toughen up if slightly overcooked. This dish is quick and easy enough to make on a weeknight, yet elegant enough to serve at a dinner party. I threw it together last week using leftover vegetables and parsley (from my slightly pathetic New York City version of an herb garden) and it will now be a staple in our house.
Oven Roasted Chilean Sea Bass over Sautéed Spinach
Ingredients (Sea Bass):
- 2 6-8oz. Chilean Sea Bass Filets
- 2 large vine ripened tomatoes, cut into eighths
- 1 red onion, cut into eighths
- 2 garlic cloves, minced
- ¼ cup loosely packed parsley, chopped
- ½ cup dry white wine
- 3 tablespoons extra virgin olive oil
- Sea salt and freshly ground black pepper
- ¾ lb. fresh spinach, trimmed, well washed, and dried
- 2 tablespoons extra virgin olive oil
- Freshly ground black pepper
- Pinch red pepper flakes
Preheat oven to 400. Pat fish filets dry and season with salt and pepper. Coat an ovenproof baking dish (I used an 8×8 glass Pyrex), with olive oil. Place fish in the baking dish. Break onions apart and mix with tomatoes and garlic, place mixture around the fish, making sure to get them nicely coated with the oil (add an additional tablespoon if you need it). Pour the white wine over the fish and vegetables and sprinkle parsley over the top, you can also add more black pepper if you like.
Cover with foil and let sit for 20-30 minutes. Remove foil and place fish in oven for 15-20 minutes until fish is opaque and cooked through and tomatoes/onions have softened. Turn off oven and let fish rest for 5 minutes. While fish is resting, heat the olive oil for spinach, in a large sauté pan, over high heat until very hot. Add the spinach and cook, stirring frequently, for about 1 to 2 minutes, the spinach should turn bright green and wilt slightly. Remove the spinach from the heat, add the red pepper and black pepper, toss well. Place spinach on serving dish and top with a sea bass filet, tomatoes and onions. Spoon any remaining sauce in the baking dish over fish and vegetables.