Chilean Sea Bass à la Grecque

Chilean Sea Bass à la Grecque Recipe - Authentic Chilean Cuisine

Region / culture: Chile | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Chilean Sea Bass à la Grecque is a delicious and flavorful dish that combines the delicate taste of Chilean sea bass with a tangy tomato and herb sauce. This recipe is sure to impress your family and friends with its vibrant colors and bold flavors.

History

Chilean Sea Bass à la Grecque is a modern twist on a classic Greek dish. The combination of sea bass with tomatoes, lemon juice, and herbs is a popular Mediterranean flavor profile that has been enjoyed for centuries. This recipe adds a unique touch with the addition of coriander, giving it a fresh and aromatic twist.

Ingredients

1 lb (454 g) chilean sea bass fillet - (to 1.5 lb (680 g)) bones removed, cut into serving pieces
salt, to taste
Freshly-ground black pepper, to taste
0.25 cup flour, more if needed
2 tbsp olive oil
1 small onion, minced
3 garlic cloves, minced or pressed
1.5 lb (680 g) tomatoes, chopped
0.25 cup lemon juice
2 bay leaves
1 tsp dried rosemary, crushed
1 tsp dried oregano
0.5 tsp coriander seeds or ground coriander (optional)

How to prepare

Rinse the Chilean sea bass with cold water and pat dry with paper towels.
Lightly season the sea bass with salt and pepper, then coat with flour, shaking off the excess.
Heat the oil in a skillet over medium-high heat, add the sea bass pieces and cook just until lightly browned, about 1 minute on each side.
Transfer the sea bass to a plate and set aside.
Add the onion and garlic to the skillet and cook, stirring, until beginning to soften, 1 to 2 minutes.
Add the tomatoes, lemon juice, bay leaves, rosemary, oregano, coriander, salt, and pepper and cook over high heat, stirring, for 3 to 4 minutes.
Add the sea bass pieces and press them gently into the tomato mixture, cover the skillet and cook over medium heat until the sea bass is no longer opaque in the center, 8 to 10 minutes.
Discard the bay leaves, transfer the sea bass and tomato mixture to warmed dinner plates and serve with rice or pasta.

Variations

For a lighter version of this dish, you can use a white fish such as cod or halibut instead of Chilean sea bass. You can also add olives or capers to the sauce for an extra burst of flavor.

Cooking Tips & Tricks

When cooking Chilean Sea Bass à la Grecque, it is important to not overcook the fish. Sea bass is a delicate fish that can easily become dry and tough if cooked for too long. Be sure to cook the fish just until it is no longer opaque in the center to ensure a moist and tender result.

Serving Suggestions

Chilean Sea Bass à la Grecque pairs well with a side of rice or pasta to soak up the flavorful tomato sauce. A simple green salad or steamed vegetables would also complement this dish nicely.

Cooking Techniques

The key to success with this recipe is to cook the sea bass just until it is no longer opaque in the center. Be sure to monitor the cooking time closely to avoid overcooking the fish.

Ingredient Substitutions

If you are unable to find Chilean sea bass, you can use another firm white fish such as cod or halibut. You can also use fresh herbs instead of dried for a more vibrant flavor.

Make Ahead Tips

You can prepare the tomato sauce ahead of time and store it in the refrigerator for up to 2 days. When ready to serve, simply reheat the sauce and add the sea bass to finish cooking.

Presentation Ideas

Serve Chilean Sea Bass à la Grecque on a bed of rice or pasta, garnished with fresh herbs for a beautiful presentation. You can also drizzle a little extra olive oil over the top for a finishing touch.

Pairing Recommendations

This dish pairs well with a crisp white wine such as Sauvignon Blanc or Chardonnay. A side of crusty bread or garlic bread would also be a delicious addition to round out the meal.

Storage and Reheating Instructions

Leftover Chilean Sea Bass à la Grecque can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, simply place the dish in a skillet over low heat until warmed through.

Nutrition Information

Calories per serving

Each serving of Chilean Sea Bass à la Grecque contains approximately 300 calories. This dish is a satisfying and flavorful meal that is perfect for a special occasion or a weeknight dinner.

Carbohydrates

Each serving of Chilean Sea Bass à la Grecque contains approximately 15 grams of carbohydrates. This dish is a great source of complex carbohydrates from the tomatoes and herbs, providing sustained energy for your body.

Fats

Chilean Sea Bass à la Grecque is a rich source of healthy fats, with each serving containing approximately 12 grams of fat. The olive oil used in this recipe provides heart-healthy monounsaturated fats, while the sea bass itself is a good source of omega-3 fatty acids.

Proteins

This dish is packed with protein, with each serving of Chilean Sea Bass à la Grecque containing approximately 30 grams. The sea bass is a lean source of protein, making it a great option for those looking to increase their protein intake.

Vitamins and minerals

Chilean Sea Bass à la Grecque is a nutrient-dense dish that is rich in vitamins and minerals. The tomatoes in the sauce provide a good source of vitamin C, while the sea bass is a great source of vitamin D and selenium.

Alergens

This recipe contains fish and may not be suitable for those with seafood allergies. Please be sure to check for any other allergens in the ingredients used.

Summary

Chilean Sea Bass à la Grecque is a well-rounded dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. This recipe is a delicious and nutritious option for a healthy and satisfying meal.

Summary

Chilean Sea Bass à la Grecque is a flavorful and satisfying dish that is perfect for a special occasion or a weeknight dinner. With its vibrant colors and bold flavors, this recipe is sure to impress your family and friends. Enjoy!

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a warm summer day, and I was browsing through a cookbook that my dear friend Maria had given me as a gift. As I flipped through the pages, my eyes landed on a mouth-watering picture of Chilean Sea Bass à la Grecque. The vibrant colors and exotic flavors captured my attention immediately, and I knew that I had to learn how to make this dish.

I had always been passionate about cooking, ever since I was a young girl watching my own grandmother prepare meals in her cozy kitchen. She had taught me the importance of using fresh, high-quality ingredients and the art of combining different flavors to create a harmonious dish. I had spent countless hours experimenting with new recipes and techniques, always eager to expand my culinary repertoire.

As I read through the recipe for Chilean Sea Bass à la Grecque, I knew that it would be a challenge. The dish called for a delicate balance of flavors, including fresh herbs, tangy lemon, and briny olives. It also required precise cooking techniques to ensure that the fish was perfectly cooked and the vegetables were tender yet still slightly crisp. I was determined to master this recipe and add it to my collection of signature dishes.

I immediately set out to gather the ingredients for the dish, carefully selecting the freshest sea bass fillets, ripe tomatoes, crisp bell peppers, and fragrant herbs. I also made sure to pick up a bottle of high-quality white wine, as the recipe called for a generous splash to enhance the flavors of the dish. I cleared off my kitchen counter, sharpened my knives, and donned my favorite apron, ready to embark on my culinary adventure.

I began by preparing the marinade for the sea bass, combining freshly squeezed lemon juice, olive oil, garlic, and a medley of herbs in a bowl. The aroma of the herbs filled the air as I whisked the ingredients together, creating a tantalizing scent that made my mouth water in anticipation. I gently coated the sea bass fillets in the marinade, allowing them to soak up the flavors before setting them aside to marinate for a few hours.

While the fish marinated, I turned my attention to the vegetables that would accompany the sea bass. I sliced the ripe tomatoes into thick rounds, diced the colorful bell peppers into bite-sized pieces, and finely chopped a handful of fresh parsley to sprinkle over the finished dish. I also pitted a handful of briny olives, their salty tang adding a burst of flavor to the dish.

As the sun began to set, casting a warm golden glow through the windows of my kitchen, I preheated the oven and prepared to cook the sea bass à la Grecque. I arranged the marinated fillets in a baking dish, surrounded by the colorful vegetables and olives. I drizzled a bit more olive oil over the top, sprinkled a pinch of salt and pepper, and poured a generous splash of white wine around the fish.

I carefully placed the dish in the oven, the savory scent of the sea bass and vegetables wafting through the kitchen as they began to cook. I watched through the oven door, the fish turning a delicate shade of golden brown and the vegetables softening and caramelizing in the heat. When the dish was finally ready, I removed it from the oven and marveled at the beautiful presentation before me.

I plated the Chilean Sea Bass à la Grecque, arranging the tender fillets and savory vegetables on a large platter. I garnished the dish with a sprinkle of fresh parsley and a squeeze of lemon, the vibrant colors and enticing aromas making my mouth water in anticipation. I couldn't wait to taste the fruits of my labor, to savor the complex flavors and textures that I had worked so hard to create.

As I took my first bite of the Chilean Sea Bass à la Grecque, I was transported to a sunny Mediterranean seaside village, the flavors of the sea bass and vegetables dancing on my tongue. The fish was perfectly cooked, flaky and tender, the vegetables bursting with flavor and the olives adding a briny kick. The dish was a perfect balance of savory, tangy, and sweet, a symphony of flavors that delighted my taste buds and warmed my soul.

I knew that I had found a new favorite recipe, one that would become a staple in my culinary repertoire for years to come. The Chilean Sea Bass à la Grecque had captured my heart and my taste buds, a testament to the power of good food and the joy of cooking. I couldn't wait to share this dish with my friends and family, to pass on the recipe and the memories of creating it in my cozy kitchen on that warm summer day.

And so, that is the story of how I learned to make Chilean Sea Bass à la Grecque, a dish that holds a special place in my heart and my kitchen. It is a recipe that represents the beauty and diversity of Mediterranean cuisine, a celebration of fresh ingredients and bold flavors. I am grateful for the opportunity to learn and grow as a cook, to experiment with new recipes and techniques, and to share the joy of good food with those I love. Cooking is not just a passion for me, but a way of life, a way to connect with others and create lasting memories. And I look forward to many more culinary adventures in the years to come, learning new recipes and sharing the love of cooking with those who mean the most to me.