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Poached Sea Bass

Poached Sea Bass

This poached sea bass recipe is one of my favorites! It's full of flavor - the delicate fish, the briny olives, the aromatic wine, and the fresh herbs all combine to make this an amazing meal. Sometimes I serve it over rice, but I like it on its own as well. 

Poached sea bass recipe with tomatoes, olives, and onions | This Healthy Table

For those of you that might be wondering about the sustainability of sea bass, I highly suggest checking out this chart from the Monterey Bay Aquarium's Seafood Watch site. By the by, they make an app that I've downloaded on my iPhone and regularly check in the grocery store to see what seafood I can buy that makes less of an impact on the ocean. With this app, and the recommendations of the friendly fishmonger, I purchased line caught Atlantic sea bass for this recipe. 

Poached sea bass recipe with tomatoes, olives, and onions | This Healthy Table

I hope you enjoy this delicious poached sea bass recipe! Let me know if you make it - you can find me on Instagram and Facebook @thishealthytable

Poached Sea Bass

Makes 2 Servings | Prep Time: 5 minutes | Total Time: 20 minutes


1 tablespoons butter

1/2 yellow onion, thinly sliced

2 sea bass fillets

1 teaspoon dried oregano

1 teaspoon red pepper flakes

1 teaspoon salt

1 cup white wine

2 Roma tomatoes, sliced

10 Castelvetrano olives, halved

1/4 cup parsley, coarsely chopped

1/4 cup basil, coarsely chopped 



Heat the butter in a large skillet over medium high heat. 

Add the onions and sauté for 4 to 5 minutes or until they start to become translucent. 

Place the fish on top of the onions, and top with oregano, red pepper flakes, and salt. 

Then nestle in the tomatoes and pour in the wine. 

Cover and simmer for 6 minutes or until fish is cooked. 

Top with olives, parsley, and basil. 

Serve immediately.



This recipe was adapted from this sea bass recipe from My Recipes. 

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