This gluten-free sea bass with herbs, tomatoes & capers is easy to make, incredibly healthy and fancy enough to fool anyone into thinking you’re a brilliant chef. Plus it takes all of 15 minutes from start to finish.

I am a lucky person. We moved from DC to Charleston, South Carolina in June of 2020. No one thought we’d do it. My mother in law thought we were insane. But now, it’s 70 degrees on March 1st and I golf carted to the docks in my neighborhood to pick up fresh sea bass.

Life is good.

Fresh seafood is probably my most favorite category of food. Give me some oysters, a whole grilled fish, a crisp glass of white wine and I am GOOD. Not to mention that seafood is one of the absolute healthiest foods available to us as humans. Pair it with herbs, tomatoes and capers and you’ve got REAL superfoods on a plate.

The health benefits of sea bass:

  • great source of protein, just 3 ounces has 20 grams of protein
  • rich in omega-3 fatty acids DHA and EPA, which quell inflammation and support brain and heart health
  • rich in vitamin B6
  • a great source of selenium

The health benefits of capers, tomatoes, herbs and garlic:

  • tomatoes are rich in the antioxidant lycopene
  • capers and parsley are rich in various antioxidants
  • capers have shown to improve the health of the liver
  • garlic is good for the gut and fights off unfriendly gut bacteria
  • all of these foods boost the immune system
  • all of these foods are anti-inflammatory

Tips for making Gluten-Free Sea Bass with Herbs, Tomatoes & Capers:

  • listen, you don’t have to use sea bass. any white fish will do. cod, flounder, use whatever ya got!
  • opt for wild fish, especially if you’re using tilapia. tilapia is one of the worst farmed fish.
  • get creative! you don’t have to follow the recipe to a T, use olives instead of capers, use chives instead of parsley, use green onions instead of garlic. do you!

Now here’s how to make it.

Sea Bass with Herbs, Tomatoes & Capers

This is a healthy, easy recipe that's absolutely delicious for dinner and ready in under 20 minutes!
Prep Time 5 mins
Cook Time 5 mins
Course dinner
Cuisine gluten-free, Irish, seafood
Servings 4 people
Calories 224 kcal

Ingredients
  

  • 1 lb sea bass (about four filets)
  • 1 tbsp olive oil
  • 10 cherry tomatoes, chopped
  • 2 tbsp capers
  • 1 tbsp garlic
  • 2 tbsp parsley
  • squeeze of lemon, optional

Instructions
 

  • Heat olive oil over medium high heat.
  • Salt and pepper the filets, then add them skin side down in the pan. Cook for about 2-3 minutes per side.
  • Remove the fish from the pan.
  • Add more olive oil if you need, then add the tomatoes and capers.
  • Cook until the the tomatoes have softened, then add the garlic and parsley.
  • Pour the sauce over the fish and enjoy!

Nutrition

Sodium: 173mgCalcium: 13mgVitamin C: 13mgVitamin A: 609IUSugar: 1gFiber: 1gPotassium: 113mgCholesterol: 50mgCalories: 224kcalMonounsaturated Fat: 3gPolyunsaturated Fat: 1gSaturated Fat: 4gFat: 18gProtein: 14gCarbohydrates: 3gIron: 1mg
Keyword 20 minute meals
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