Categories: Recipes

by Marilyn Harding

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Categories: Recipes

by Marilyn Harding

Share

Sea Bass with Walnut Pesto

From Theresa James’ Kitchen

A rich sea bass repast made richer for health with High Phenolic Olive Oil.

Sea Bass with Walnut Pesto

Serves 4

Sea bass is fresh from the local Aegina Town fish market. They are sold  whole but
I asked for them to be filleted. They are a good size so I chose two. The fishmonger asked
me if I wanted the heads. Not today, but another time I would have taken them for a fish stock.

The Walnut Pesto sauce goes well with the sea bass. It is a generous recipe and I keep what’s left over in a jar in the refrigerator and it’s great for a quick supper dish with spaghetti.

The benefits of walnuts include, among other things, improvement in metabolism, bone health and control of diabetes.
Greece produces many walnuts and Evia is one of the main regions. Learn more!

 

Sea Bass at fresh fish market.

Sea Bass

Ingredients

4 sea bass fillets( boneless)
2 tablespoons High Phenolic Olive Oil
2 shallots medium finely chopped
1/4 teaspoon pepper
1/4 teaspoon salt
1 teaspoon oregano (grown widely throughout Greece)
1 teaspoon lemon zest
1 teaspoon orange zest
1/4 cup dry white wine
1 tablespoon butter.

Sea Bass ready to go!

Method
Preheat oven to 200.
Pour High Phenolic Olive Oil into a large baking dish.Season the bass fillets with onions, salt, pepper, oregano, lemon and orange zest.
Place bass in baking dish skin side up. Pour wine over fish and  top with butter.
Transfer to oven and bake fillets for about 10 to 15 mins.
Transfer fish to plates  Pour juices left in baking dish into small saucepan and add pesto.
If too thick, add a little boiling water to adjust consistency.
Serve pesto mixture on top of bass fillets.

Sea Bass grilled to perfection.

Walnut Pesto

Ingredients
1/4 cup walnuts
3 cloves garlic crushed
1/4 cup parsley
2 tablespoons dry packed sun dried tomatoes, chopped
2 tablespoons High Phenolic Olive Oil
1 tablespoon white wine vinegar
2 tablespoons Parmesan cheese
1/4 teaspoon fresh chilli pepper minced

Method
Spread crushed walnuts on a baking sheet and bake in oven at 180 for about 10 mins or until slightly brown.
In a food processor or blender combine walnuts, garlic, parsley, sun dried tomatoes, High Phenolic Extra Virgin Olive Oil, vinegar, parmesan cheese, chilli pepper and purée until smooth adding more olive oil if needed until pesto reaches desired consistency.

We served this with Aubergine Parmesan. Check it out here.

Enjoy!

TJ

Hi – Marilyn here. This meal was pure delight!  The sea bass was so fresh, light and flakey. The Walnut Pesto rich and layered in flavour. Theresa sent the leftover Walnut Pesto home with us. I can vouch for it being one of best pestos I have had on pasta. So many flavours blended to perfection. This recipe is definitely a must and so simple and elegant that it would be perfect for guests.

“Food as Medicine” Notes:

Sea Bass is low in calories and an excellent source of protein, selenium and essential omega-3 fatty acids and vitamins B-12 and B-6. Bass does have one downside: it contains mercury. You can still enjoy it, but pregnant women and children should limit the amount they eat. Learn more!

Did you know?

Oleocanthal has been linked to the prevention and/or treatment of Alzheimer’s, Parkinson’s, Type II diabetes, heart attack and stroke, rheumatoid arthritis and many cancers. Dr. Amal Kaddoumi, University of Louisiana at Monroe, USA is expected to release her research findings later this summer.

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