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Recipes

Striped Bass Provençal
One baking pan brings the many flavors of Provence--garlic, thyme, basil, and fennel--to the dinner table. Striped bass fillets are the fish of choice here, but could easily be replaced with sea bass. The Pernod called for will add an ephemeral, licorice-like taste, underscoring the fresh fennel used in the dish.
  • 2 teaspoons olive oil
  • 3 cloves garlic, thinly sliced
  • 1 teaspoon fennel seeds
  • 3/4 teaspoon thyme
  • 1 bay leaf
  • 1 large red bell pepper, cut into thin strips
  • 1 large green bell pepper, cut into thin strips
  • 1 medium red onion, halved and thinly sliced
  • 2 cups chopped tomatoes
  • 1 cup sliced fennel or celery
  • 1/4 cup coarsely chopped Calamata or other brine-cured black olives
  • 3 tablespoons minced fresh basil
  • 2 tablespoons no-salt-added tomato paste
  • 1 tablespoon red wine vinegar
  • 4 skinned striped bass fillets (1-1/2 pounds total)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon Pernod (optional)

1. Preheat oven to 400°F. In 9- x 13-inch baking pan, combine oil, garlic, fennel seeds, thyme and bay leaf. Place in oven for 5 minutes, or until fragrant.

2. Add red and green bell peppers and onion, return to oven and bake 15 minutes. Stir in tomatoes, sliced fennel, olives and basil, and bake 10 minutes.

3. Meanwhile, in small bowl, stir together tomato paste and vinegar.

4. Place fish on top of vegetables, sprinkle with the salt, black pepper and Pernod (if using), and rub with tomato paste mixture. Return pan to oven and bake 10 minutes, or until fish just flakes when tested with a fork.


Nutritional Information
Per serving: 265 calories, 7.8g total fat, 1.3g saturated fat, 3.5g monounsaturated fat, 1.8g polyunsaturated fat, 3.6g dietary fiber, 34g protein, 16g carbohydrate, 136mg cholesterol, 373mg sodium.
Good source of: beta-carotene, vitamin B12, vitamin C.



Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45