Sea Bass with Tomatoes and Summer Squash Recipe, yummm...
This Sea Bass with Tomatoes and Summer Squash recipe is a light yet flavorful dish, showcasing the delicate, mild sweetness of the fish balanced by the vibrant acidity of ripe tomatoes and the tender, subtly sweet notes of summer squash.
The Sea Bass, has a buttery, flaky texture, that absorbs the flavors of garlic, fresh herbs, and a hint of olive oil, creating a mouthwatering harmony of Mediterranean-inspired flavors. The tomatoes bring a bright juiciness that enhances the natural richness of the fish, while the Summer squash adds a soft, mellow contrast, making each bite feel both refreshing and comforting.
This dish is perfect for warm evenings, celebrating the best of late summer produce with simplicity and elegance. Loved for its nourishing qualities, sea bass is rich in lean protein and omega-3 fatty acids, supporting heart and brain health. Tomatoes and squash contribute a wealth of vitamins A, C, and antioxidants, which promote immune function and skin health. Together, these ingredients create a meal that feels light yet satisfying, leaving the body energized and the spirit nourished.
Delicious Sea Bass with Tomatoes and Summer Squash recipe...
Try this enchanting Sea Bass recipe for an elegant, late Summer meal that takes almost no time at all to prepare….you’ll thank us later!
Recipe Ingredients...
Ingredients you will need to make this delicious Sea Bass with Tomatoes and Summer Squash recipe:
- Sea Bass has a mild, sweet flavor with a tender, flaky texture, serving as the perfect base for this dish as it absorbs surrounding flavors beautifully. Choose fresh, firm sea bass with a mild scent and bright, clear eyes. Rich in lean protein and omega-3 fatty acids, it supports heart health and brain function.
- Ripe tomatoes add a juicy, tangy sweetness that brightens the dish and balances the richness of the sea bass and butter. Look for tomatoes with deep color, slight softness, and a fresh aroma. They’re high in vitamins C and A and antioxidants like lycopene, which promote skin health and immune function.
- Zucchini offers a mild, slightly sweet taste and tender texture, adding a refreshing, light contrast. Look for small, firm zucchini with smooth, dark green skin. It’s low in calories but packed with fiber, vitamins A and C, and antioxidants for digestive and immune support.
- Summer Squash has a soft, mild flavor that complements zucchini and tomatoes, adding color and texture. Select small squash that feels heavy for its size and has vibrant, blemish-free skin. It’s a source of fiber, potassium, and vitamin B6, aiding digestion and heart health.
- Shallots have a mild, slightly sweet taste with subtle garlic notes, adding aromatic depth to the dish. Choose firm shallots with smooth skin and no soft spots. They contain antioxidants and vitamin C, supporting immune health and heart wellness.
- Garlic has a bold, pungent flavor with sweet undertones when cooked, adding warmth and depth. Look for firm, unblemished bulbs with tight cloves. Garlic is known for its immune-boosting properties and anti-inflammatory effects, thanks to its allicin content.
- Lemon brings a bright, zesty acidity that balances the richness of butter and olive oil, enhancing all flavors. Lemons are high in vitamin C and antioxidants, which aid in collagen production and immunity.
- Marjoram has a delicate, sweet, slightly citrusy flavor that adds herbal brightness. Select fresh marjoram with vibrant green leaves and a fragrant aroma. It contains antioxidants and essential oils that support digestion and have calming effects.
- Tarragon offers a mild, anise-like flavor with bittersweet notes, adding complexity to the dish. Look for bright green, fragrant leaves. Tarragon is rich in antioxidants and compounds that support digestion and may help regulate blood sugar.
- Chives add a mild, onion-like flavor with a hint of garlic, enhancing freshness and color. Choose chives with firm, bright green stalks. High in vitamins A and K, chives support eye health and bone strength.
- Butter brings a creamy richness that enhances the flavor of sea bass and vegetables, creating a velvety sauce. Choose high-quality, unsalted butter with a fresh aroma. It’s a source of fat-soluble vitamins A, D, E, and K, supporting cellular health in moderation.
- Extra Virgin Olive Oil has a fruity, slightly peppery flavor, adding body and richness to the dish. Opt for cold-pressed, high-quality olive oil for optimal flavor and nutrition. Rich in monounsaturated fats and antioxidants, it promotes heart health and reduces inflammation.
- Kosher salt has a clean, pure saltiness that enhances all flavors without bitterness. Choose a good-quality, non-iodized kosher salt for best results. In moderation, it helps maintain electrolyte balance and supports proper muscle function.
- Black pepper adds a warm, earthy heat that complements the sea bass and vegetables. Look for freshly ground black pepper for optimal flavor. It contains piperine, an antioxidant that aids digestion and may improve nutrient absorption.
- White pepper offers a milder, subtler heat than black pepper, adding depth without overpowering the dish. Choose freshly ground white pepper for best flavor. It aids digestion and has anti-inflammatory properties.
- Smoked paprika has a smoky, slightly sweet heat that adds depth and enhances the dish’s flavor complexity. Look for high-quality smoked paprika with a vibrant color. It’s rich in antioxidants and vitamin A, supporting vision and immune health.
Recipe Tools...
- Chef knife
- Sauté pan, medium
- Cast iron skillet, medium
- Cutting board
- Fish spatula
Recipe Process
How to make this delicious Sea Bass with Tomatoes and Summer Squash Recipe:
- This is a quick fire dish, so make sure to prep all ingredients before you begin!
- To prepare the Sea Bass, wash the fish under cold running water, then place it on your cutting board and pat it dry with paper towels.
- Run your fingers along the flesh of the fish to check for bones the butcher may have missed, trim as needed.
- Season the fish with half the chopped herbs, half the salt, the white pepper, the smoked paprika and the lemon zest.
- Optional: for a more exotic flavor, substitute Berbere spice for the paprika and white pepper.
- Place cast iron skillet on a burner and set burner to setting 4, preheat for 5 minutes.
- Add 1 tbsp Avocado oil, then add Sea Bass to the skillet top-side down.
- Place sauté pan on a burner and set burner to setting 4, preheat for 2-3 minutes.
- Add 1 tbsp butter to Sea Bass skillet and baste fish. Flip Fish and continue to cook for 3 minutes.
- Add 2 tbsp Extra Virgin Olive Oil to sauté pan.
- Quickly now! Add shallots and garlic and cook for 1 minute.
- Increase sauté burner to setting 6.
- Add summer squash and zucchini and season with remaining salt and the black pepper, tossing well to coat vegetables with olive oil and seasonings. Continue to cook for 4 minutes.
- Remove fish from the cast iron skillet and rest on a clean board or plate.
- Quickly add tomatoes, lemon, butter and fresh herbs to the zucchini and summer squash in the sauté pan and cook for 2 minutes to finish, tossing well to cook evenly and coat the vegetables in the herbs, butter and melted tomatoes.
- Plate the sauteed vegetables first, dividing them evenly between two plates.
- Next plate the fish. This requires very little else, but you can garnish as desired, with finishing oil, finishing salt, fresh herbs, arugula, etc.
Sea Bass with Tomatoes and Summer Squash
This Sea Bass with Tomatoes and Summer Squash recipe is a light yet flavorful dish, showcasing the delicate, mild sweetness of the fish balanced by the vibrant acidity of ripe tomatoes and the tender, subtly sweet notes of summer squash. The Sea Bass, has a buttery, flaky texture, that absorbs the flavors of garlic, fresh herbs, and a hint of olive oil, creating a mouthwatering harmony of Mediterranean-inspired flavors. The tomatoes bring a bright juiciness that enhances the natural richness of the fish, while the Summer squash adds a soft, mellow contrast, making each bite feel both refreshing and comforting.
Equipment
- 1 Chef knife
- 1 Sauté pan medium
- 1 Cast iron skillet medium
- 1 Cutting board
- 1 Fish spatula
Ingredients
- 10 oz. Sea Bass or other quality white fish
- 2 each Tomatoes, very ripe, cut each into 8 small wedges
- 1 each Zucchini sliced in rounds ¼ inch thick, choose small ones for firmer texture
- 1 each Summer Squash sliced in rounds ¼ inch thick, choose small ones for firmer texture
- 3 tbsp Shallots minced
- 2 cloves Garlic minced
- 1 tbsp Tarragon rough chopped
- 1 tbsp Marjoram rough chopped
- 2 tbsp Chives minced
- 2 tbsp Butter unsalted
- 1 tbsp Avocado Oil
- 2 tbsp Extra Virgin Olive Oil
- 1 ½ tsp Kosher Salt
- ¾ tsp Black Pepper
- ½ tsp White Pepper
- ½ tsp Smoked Paprika
- 1 each Lemon zested and juiced
Instructions
- This is a quick fire dish, so make sure to prep all ingredients before you begin.
- To prepare the Sea Bass, wash the fish under cold running water, then place it on your cutting board and pat it dry with paper towels.
- Run your fingers along the flesh of the fish to check for bones the butcher may have missed, trim as needed.
- Season the fish with half the chopped herbs, half the salt, the white pepper, the smoked paprika and the lemon zest.
- Optional: for a more exotic flavor, substitute Berbere spice for the paprika and white pepper.
- Place cast iron skillet on a burner and set burner to setting 4, preheat for 5 minutes.
- Add 1 tbsp Avocado oil, then add Sea Bass to the skillet top-side down.
- Place sauté pan on a burner and set burner to setting 4, preheat for 2-3 minutes.
- Add 1 tbsp butter to Sea Bass skillet and baste fish. Flip Fish and continue to cook for 3 minutes.
- Add 2 tbsp Extra Virgin Olive Oil to sauté pan.
- Quickly now! Add shallots and garlic and cook for 1 minute.
- Increase sauté burner to setting 6.
- Add summer squash and zucchini and season with remaining salt and the black pepper, tossing well to coat vegetables with olive oil and seasonings. Continue to cook for 4 minutes.
- Remove fish from the cast iron skillet and rest on a clean board or plate.
- Quickly add tomatoes, lemon, butter and fresh herbs to the zucchini and summer squash in the sauté pan and cook for 2 minutes to finish, tossing well to cook evenly and coat the vegetables in the herbs, butter and melted tomatoes.
- Plate the sauteed vegetables first, dividing them evenly between two plates.
- Next plate the fish. This requires very little else, but you can garnish as desired, with finishing oil, finishing salt, fresh herbs, arugula, etc.
When you eat well, you live well—and food should make you feel truly alive!
Becoming attuned to your body and noticing how it feels after your meal helps you become aware of what foods may or may not be the best idea for you to eat.
No one knows your body as well as you do, so instead of following prescriptive diets, listen to your inner cues. This mindful approach helps us eat in a way that supports our overall well-being.
Let’s make cooking at home a joyful, soul-nourishing experience that enriches your life in every way!
