2025: A New Year Of New Habits
As we enter into a new year filled with opportunities, growth, and resolutions, it is important to take the time to plan new healthy habits to set yourself up for success.
Recipe of the Week 1/4: Mediterranean Sea Bass
Yields 4 Servings
Ingredients:
For the sauce:
1 tablespoon extra virgin olive oil 1 cup chopped yellow onion
3 cloves garlic, minced
1/4 teaspoon crushed red pepper flakes, or to taste
1/2 cup chopped fennel
One 28-ounce can of whole peeled tomatoes, with their juices
3/4 cup fresh basil leaves, very thinly sliced
1/2 cup dry white wine
1/4 cup pitted Kalamata olives, halved
Kosher salt
Freshly ground pepper
For the fish:
Four 6-ounce skinless Chilean sea bass fillets
Organic olive oil cooking spray
Kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
Directions:
- Set the racks in the middle and upper thirds of the oven and preheat the oven to 425 F
For the Sauce:
- In a large skillet over medium heat, heat the olive oil until shimmering. Add the onion, garlic, and red pepper flakes and cook until golden, stirring occasionally for about 5 minutes.
- Add the fennel and cook until the vegetables are soft and translucent, an additional 3 to 5 minutes.
- Reduce the heat to medium and add the tomatoes with their juices. Using the back of a wooden spoon, smash the tomatoes and cook for 5 minutes.
- Add the basil, wine, olives, 1 teaspoon salt, and 1/8 teaspoon black pepper.
- Reduce to low and simmer for 15 minutes, or until the sauce is slightly thickened, while you prepare the fish.
For the fish:
Pat the fillets dry, lightly spray them with cooking spray, and season with salt and pepper.
In a heavy ovenproof skillet over high heat, heat the olive oil until shimmering. Add the fillets, rounded-side down, and cook for 2 minutes.
Carefully flip the fillets with a metal spatula and place the skillet in the oven. Bake until the fish is no longer translucent, 8 to 10 minutes.
Switch the oven to broil and place the skillet on the upper rack. Broil until the tops of the fillets are golden brown, 2 to 4 minutes. Arrange the fillets on individual plates, spoon on the sauce, and serve.
Meal Plan Check Boxes:
6 Proteins
1 Fat
2 Vegetables
Nutritional Facts: Serving: 1 fillet, Calories: 362, Carbohydrates: 13.5g, Protein: 42.5g, Fat: 12.5g, Saturated Fat: 2g, Cholesterol: 90mg, Sodium: 489mg, Fiber: 3
Adapted From: https://www.skinnytaste.com/mediterranean-sea-bass/
www.pinterest.com/novaphysicianwellness
Found by: Brianna Lawless, MS, RDN
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