Black Bass with Sautéed Vegetables & Cioppino Jus

Black Bass with Sautéed Vegetables & Cioppino Jus

1 Review
From: EatingWell Magazine, October 2019

Black bass has a delicate flavor that begs to be paired with something bold, like the cioppino-inspired jus in this healthy seafood recipe. The jus takes some time to make but we promise it's worth it. You'll have some left over: do as our editor-in-chief did and try it as a bloody mary base. Or use it to make risotto or a seafood stew.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 pound unpeeled, head-on raw shrimp
  • 4 tablespoons canola oil, divided
  • ⅓ cup chopped onion
  • 3 cloves garlic, smashed
  • 1 cup chopped fennel
  • ½ cup chopped carrot
  • ½ cup chopped celery
  • ⅓ cup tomato paste
  • ½ cup Pernod or other pastis, plus 2 tablespoons, divided
  • 8 cups water
  • 1 bay leaf
  • 2 sprigs fresh thyme
  • 1 teaspoon crushed red pepper
  • 1 teaspoon whole peppercorns
  • ¾ teaspoon kosher salt, divided
  • 1 medium yellow squash, diced
  • 1 medium medium zucchini, diced
  • 15 cherry tomatoes, halved
  • 2 tablespoons butter, divided
  • 1 teaspoon ground pepper
  • 4 (5 ounce) skin-on black bass or cod fillets
  • Chopped fennel fronds, fresh tarragon, lemon zest & fennel pollen for garnish

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Coat a 9-by-13-inch baking pan with cooking spray.
  2. Twist heads off shrimp and place the heads in the prepared pan. Pull off and discard legs. Peel and devein the shrimp; set the shrimp aside in the refrigerator and add the shells to the pan. Roast the heads and shells until pink and crispy, about 15 minutes.
  3. Meanwhile, heat 1½ tablespoons oil in a large pot over medium-low heat. Add onion and garlic and cook, stirring occasionally, until translucent, about 5 minutes. Add fennel, carrot and celery and cook, stirring occasionally, until softened, about 8 minutes. Add tomato paste and cook, stirring, until fragrant, about 1 minute. Add ½ cup Pernod (or other pastis) and cook, stirring, until the liquid has evaporated, about 1 minute.
  4. Add water, bay leaf, thyme, crushed red pepper, peppercorns, the roasted heads and shells and the reserved shrimp. Bring to a boil over high heat. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until reduced to 6 cups, 1 to 1½ hours.
  5. Discard the bay leaf. Transfer the mixture to a blender in batches and blend until smooth (be careful when blending hot liquids). Pour through a fine-mesh sieve into a large saucepan, pressing on the solids to get as much liquid as possible. (You should have about 4 cups of cioppino jus.) Season with ½ teaspoon salt. Cover to keep warm.
  6. Heat 1½ tablespoons oil in a large skillet over medium heat. Add squash and zucchini and cook, stirring occasionally, until starting to brown, 10 to 12 minutes. Stir in tomatoes, then the remaining 2 tablespoons Pernod (or other pastis), scraping up any browned bits. Stir in 1 tablespoon butter and pepper. Cover to keep warm.
  7. Pat fish dry with paper towels and sprinkle with the remaining ¼ teaspoon salt. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fish, skin-side down. Cook, pressing gently with a spatula, until the skin is crispy, about 5 minutes. Turn the fish and add the remaining 1 tablespoon butter. Cook, basting with the butter, until the fish is just cooked through, 3 to 5 minutes more.
  8. Divide the vegetables among 4 shallow bowls and top each with a piece of fish. Pour ¼ cup cioppino jus around the vegetables. (Reserve the remaining jus for another use.) Garnish with fennel fronds, tarragon, lemon zest and fennel pollen, if desired.
  • To make ahead: Refrigerate jus (Steps 1-5) for up to 1 day or freeze for up to 1 month.

Nutrition information

  • Serving size: 4 oz fish with ¾ cup vegetables
  • Per serving: 383 calories; 18 g fat(5 g sat); 3 g fiber; 15 g carbohydrates; 35 g protein; 48 mcg folate; 117 mg cholesterol; 11 g sugars; 0 g added sugars; 2,020 IU vitamin A; 29 mg vitamin C; 70 mg calcium; 1 mg iron; 614 mg sodium; 973 mg potassium
  • Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (40% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 4½ lean protein, 3 fat, 1½ vegetable

Reviews 1

October 09, 2019
profile image
By: Ally Sorrells
One of my new favorite recipes! The fresh veggies are so delicious, and if you love seafood, you definitely need to give this a try.
More Reviews