Pan-Seared Sea Bass with Mediterranean Vegetable Ragout

Escape to the sunny shores of the Mediterranean with this elegant yet simple Pan-Seared Sea Bass. It’s a dish that sings with fresh, vibrant flavors, bringing a touch of coastal sophistication right to your dinner table. The star of the show is a perfectly cooked sea bass fillet, boasting an irresistibly crispy skin and flaky, tender meat.

This light and healthy meal is perfectly balanced with a rustic vegetable ragout. A colorful medley of zucchini, bell peppers, and tomatoes simmered with classic herbs creates a savory base that complements the delicate fish beautifully. Whether you're looking for a quick weeknight dinner or an impressive dish for guests, this recipe delivers on all fronts.

Ingredients

• 150g Sea Bass Fillet, skin-on
• 200g Canned Diced Tomatoes
• 100g Zucchini, small dice
• 75g Red Bell Pepper, small dice
• 40g Onion, finely chopped
• 1 clove Garlic, minced
• 10ml Olive Oil
• 1/2 tsp Dried Oregano
• 1 tbsp Fresh Parsley, chopped
• 1 Lemon wedge
• Salt to taste
• Black Pepper to taste

Step-by-Step Instructions

1. Prep your ingredients: Pat the sea bass fillet dry with a paper towel and season both sides with salt and pepper. Finely chop the onion, mince the garlic, and dice the zucchini and bell pepper.
2. Sauté the vegetables: Heat 5ml of olive oil in a non-stick skillet over medium heat. Add the onion and sauté for 3-4 minutes until softened. Add the garlic, zucchini, and bell pepper, and cook for another 5 minutes until vegetables are tender-crisp.
3. Simmer the ragout: Stir in the canned diced tomatoes and dried oregano. Bring to a simmer and cook for 5-7 minutes, allowing the sauce to thicken slightly. Season the ragout with salt and pepper to taste and keep it warm.
4. Sear the sea bass: While the ragout simmers, heat the remaining 5ml of olive oil in a separate non-stick pan over medium-high heat. Place the sea bass fillet skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
5. Finish and serve: Flip the fillet and cook for another 1-2 minutes until just cooked through. To serve, spoon the warm vegetable ragout onto a plate and place the seared sea bass on top. Garnish with fresh parsley and a generous squeeze of lemon juice.

Tips & Substitutions

• Crispy Skin is Key: For that perfect restaurant-quality crispy skin, make sure your sea bass fillet is completely dry. Pat it thoroughly with a paper towel before seasoning. Also, ensure your pan is hot before adding the fish.
• Fish Alternatives: Don't have sea bass? No problem. This recipe works wonderfully with other firm white fish like cod, halibut, or snapper. You could even substitute it with a pan-seared chicken breast for a non-fish option.
• Elevate Your Ragout: Feel free to customize the ragout. A handful of Kalamata olives, a tablespoon of capers, or a splash of dry white wine added with the tomatoes will introduce another layer of delicious Mediterranean flavor.

Nutritional Information