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Mediterranean Striped Bass Plated

Mediterranean Striped Bass

A delicious fish with simple Mediterranean flair!
5 from 2 votes
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Main Course, Supper
Cuisine Mediterranean
Servings 4
Calories 249 kcal

Equipment

  • Cast Iron Pan (or other oven safe pan)

Ingredients
  

Season the fish

  • 2 lbs. Striped Bass, filleted 4 fillets is what we used, dividing 2 large ones in half (known as rockfish in Mid-Atlantic USA)
  • Salt and Pepper, to season fish to taste approx. ½ tsp. of each, give or take
  • ½ tsp. Smoked Paprika
  • 2 tbsp. Extra Virgin Olive Oil

Prep the fixin's

  • ½ Onion, diced yellow or sweet
  • 1 Yellow Bell Pepper, sliced thin Could use red or orange too
  • 2 cloves Garlic, diced
  • 2 Green Onions, sliced thin White and Green-White parts only
  • 3 Roma Tomatoes, diced Could use lengthwise sliced grape tomatoes as well.
  • 2 tbsp. Balsamic Vinegar
  • 2 tbsp. Sherry or White Wine (optional)
  • 1 Lemon, zested
  • ½ Lemon, thinly sliced
  • 1 tbsp. Capers
  • 1 tbsp. Fresh Thyme, removed from stem 2 - 3 sprigs

Instructions
 

  • Preheat the oven to 350°F.
  • Pat the fish dry and season fillets with salt, pepper, and smoked paprika. Drizzle the oil and heat a cast iron or oven safe pan over medium heat. When pan gets hot (it should sizzle when you add something to it) drop in the fillets of fish. Cook for 1 minute on each side. Remove and set aside.
  • In same pan, drizzle more oil if needed. Saute the bell pepper and onions for 5 minutes, stirring occasionally. Add in the garlic and green onion and saute for another 1 - 2 minutes, until fragrant. Add in the tomatoes and cook for another 2 minutes, stirring occasionally (do not burn the garlic!).
  • Stir in the balsamic vinegar, wine, lemon slices, lemon zest, capers and thyme. Cook for another minute and remove from heat. Create some space in the pan for the 4 fillets by moving the contents to either side. Place the fillets skin side down in the cast iron pan nestled in the pan contents.
  • Place the pan in the oven and bake for 10 minutes. Remove from oven and let rest for 5 minutes before serving.
    Mediterranean Striped Bass Plated

Notes

  • If you do not have an pan that can be used both on the stovetop and the oven then transfer to an oven safe pan or casserole dish
  • Can sub shallots for onions (we used what we had!)
Keyword Capers, Lemon, Mediterranean, Onion, Rockfish, Smoked Paprika, Striped Bass, Under 500 Calories, Yellow Bell Peppers