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Sea Bass Provençale Recipe

You’re already aware of the numerous health benefits that come from a fish. Now, it’s time you started preparing a delicious fish dish at home, and nothing beats the sea bass Provençale. The sea bass has always been eaten like any other seafood type and was a typical diet in Provence during the Middle Ages. In the 20th century, the fish started to be seen as a prestigious fish and began appearing in some of the world’s best restaurants. However, with this recipe, you can be sure to enjoy it from your home’s comfort. 


  • 2 lbs sea bass fillets
  • ¼ tsp kosher salt
  • 1 Tbsp olive oil
  • ¼ tsp freshly ground black pepper
  • One small red pepper, thinly sliced
  • One small onion, chopped
  • 1 Tbsp tomato paste
  • ¼ tsp red pepper flakes
  • 1 (14.5-oz) can Italian-style diced tomatoes, undrained.
  • ½ cup sliced fresh basil
  • 2 tsp drained small capers
  • ¼ cup sliced green or black pitted olives


  1. Sprinkle the bass fillets with pepper and salt. 
  2. In a large and non-stick skillet, heat the olive oil over medium to high heat
  3. Add the fillets and sear each side for around 4 minutes or until it’s cooked through
  4. Remove your fish from the skillet and place it on a plate
  5. Cover it loosely to keep warm
  6. Add your onions and red pepper to the skillet and let it sauté for around 5 minutes until they soften
  7. Put garlic and let it saute for a minute
  8. Add the undrained tomatoes, red pepper flakes, and tomato paste and bring to boiling
  9. Lower the heat to cook and simmer for around 5-8 minutes until the sauce thickens
  10. Add capers and olives and cook for a minute
  11. Serve the sea bass with the sauce and finish with a sprinkle of basil

The entire preparation process only takes 15 minutes and the cooking 25-30 minutes. 

Nutritional information

  • Fat 
  • Saturated fat
  • Calories
  • Carbohydrates
  • Protein
  • Sodium
  • Fiber
  • Cholesterol
  • Monounsaturated fat
  • Polyunsaturated fat

Health Benefits

Sea bass is a crucial source of both calcium and iron. Just one portion of sea bass will give you a quarter of the daily recommended amount needed in the diet. Irons found in the sea bass are different from those gotten from vegetables. These are crucial in keeping the blood healthy and thus preventing the dreaded anemia. It is also a vital source of vitamin b12 containing more calcium compared to other fish types. Besides, bash is low in calories and contains abundant amounts of protein, omega-3 fatty acids, and selenium. It also helps in lowering the risks of cardiovascular diseases, levels of cholesterol, and blood pressure. 

Preventing cancer

Sea bass contains high levels of omega-3 fatty acids, which are crucial for maintaining the body’s HDL cholesterol. It is also linked with lower cancer chances. 

Weight reduction

Sea bass contains enough nutrients, proteins, and minerals required to lose weight. 

Healthy heart

Sea bass helps in balancing omega-3 and omega-6 fatty acids in the body. It maintains the cholesterol balance hence preventing the chances of obesity, atherosclerosis, and coronary heart disease. It helps in reducing strain on the arteries and the heart. 

Treating diabetes

Protein is a vital part of every diet, and sea bass is the natural protein source. It assists in reducing the risks of diabetes

Bone health

Sea bass is a good source of magnesium, zinc, calcium, selenium, and other minerals that strengthen and heals the bones. 

Eye ailments

Sea bass contains high amounts of vitamin A, an antioxidant linked to vision and eye health. It helps prevent the damage of free radicals that can cause cataracts and macular degeneration, thus promoting vision.

Assisting growth

As mentioned above, the protein from sea bass prevents the chances of chronic diseases, which is essential for body development and growth. It also helps in repairing tissue, bone, and muscles. 


  • Sea bass contains mercury and should be consumed in moderate amounts
  • The raw fish could cause parasitic infections. 

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