Rating: 3.5 stars
37 Ratings
  • 5 star values: 12
  • 4 star values: 5
  • 3 star values: 10
  • 2 star values: 7
  • 1 star values: 3

This whole-meal striped bass recipe checks off all the nutritional boxes. Coming in at just 307 calories, the preparation offers up 34 grams of protein and a side of spinach, all ready in just half an hour. If you tend to cook salmon or shrimp at home, widen the net (har, har) a little with striped bass, a sustainable seafood choice available wild and farmed. Halibut’s a great substitution, too, if you can’t find bass at your local market. For this all-in-one supper, you’ll sauté shallots and make a quick vinaigrette before cooking the striped bass and spinach and plating it altogether.


Credit: Jen Causey

Recipe Summary

30 mins
30 mins
Serves 4


Ingredient Checklist


Instructions Checklist
  • In a saucepan, over medium-low heat, simmer the shallots in ½ cup of the oil until they are light golden brown, about 12 minutes.

  • Transfer the shallots to a bowl and stir in the capers, vinegar, and ¼ teaspoon each salt and pepper. Set aside.

  • Heat 1 tablespoon of the oil in a large skillet over medium-high heat.

  • Season the fish with ¼ teaspoon each salt and pepper and cook until opaque, about 4 minutes per side. Divide among plates.

  • Wipe out the skillet and heat the remaining 2 tablespoons oil over medium heat. Add the spinach, ½ teaspoon salt, and ¼ teaspoon pepper.

  • Cook, stirring, until wilted, 2 to 3 minutes. Serve with the striped bass, drizzling the vinaigrette over the top.

Nutrition Facts

307 calories; protein 34g; carbohydrates 6g; sugars 1g; fiber 3g; fat 17g; saturated fat 3g; calcium 150mg; iron 5mg; sodium 757mg; cholesterol 136mg.