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Enjoy seared Chilean sea bass with fresh tomato sofrito, lemon and herbs. A flavorful Pritikin seafood recipe featuring bright Mediterranean-inspired flavors.

Seared Chilean Sea Bass with tomato sofrito

Tender Chilean sea bass is lightly seasoned and seared until golden, then paired with a vibrant tomato sofrito made with fresh tomatoes, onion, garlic, lemon and herbs. Bright, savory and satisfying, this Pritikin seafood entrée brings fresh Mediterranean-inspired flavors to the table.
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Course Dinner, Entertaining, Main Course, Main Dish
Cuisine American, Caribbean
Servings 4

Ingredients
  

  • 4 4½o z FIsh Portions
  • 1 tsp All Purpose Seasoning

Tomato Sofrito  (Serving Size: 1oz)

  • 3 ea tomato diced ¼
  • 4 Tsp. extra virgin olive oil
  • 2 TB Spanish Onion diced medium
  • 1 tsp Garlic minced
  • ¼ cup Vegetable Stock
  • 1 TB Lemon Juice
  • 1 tsp Italian Parsley fresh
  • 1 tsp Cilantro fresh

Instructions
 

  • Pat fish dry with a paper towel
  • Season lightly
  • Preheat skillet on medium heat
  • Spray pan with avocado oil
  • Place fish down flesh side first and cook for 2-3 minutes per side

Tomato Sofrito 

  • In a small pan, heat the olive oil over medium heat. Add onion and garlic, cooking until softened and fragrant (2–3 minutes)
  • Add diced tomato, sauté for 3 mins to extract juice from tomatoes, add stock, lemon juice
  • Add fresh herbs at the end just before serving
Keyword Chilean sea bass, fresh tomato sauce, healthy fish recipe, healthy seafood recipe, heart-healthy recipe, lean protein, Mediterranean seafood, Pritikin recipe, seared sea bass, tomato sofrito
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