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  • Writer's pictureDonica Baker

Chilean Sea Bass Recipe

Tired of salmon and tilapia? Try some wild-caught Chilean sea bass to get your omega-3 fatty acids instead!

The anti-inflammatory diet is very similar to the Mediterranean diet for heart health and diabetes. The Mediterranean diet encourages increased fruits and vegetables, extra virgin olive oil, fish rich in omega-3 fatty acids, and intake of nuts such as almonds, walnuts, and pecans.

The Okinawan diet is another model of the anti-inflammatory diet. The Okinawa prefecture is on a small tropical island off the southern coast of Japan. Residents of Okinawa are known for their long life expectancy and low use of medications. They have the highest number of centenarians (citizens who live to age 100 and above) and have a low rate of age-associated diseases such as obesity, diabetes, high blood pressure, and arthritis.


  • One small to medium piece of Chilean sea bass

  • 1 tablespoon olive oil or avocado oil

  • 1/2 cup chicken or vegetable broth

  • 1/2 cup white cooking wine

  • 1/3 cup soy sauce (may substitute gluten free soy sauce)

  • 1 teaspoon apple cider vinegar


  1. Heat oil in pan on medium heat. Place sea bass in pan when oil hasn’t gotten extremely hot.

  2. As oil starts to sizzle, pour in broth, cooking wine, vinegar, and soy sauce.

  3. Cover and allow to gently simmer for 5 minutes. Remove from heat and garnish with parsley and green onions if you’d like.

  4. Serve with white or brown jasmine rice. As a side dish, you could serve green beans or another vegetable. A tip for cooking with arthritis--if cutting vegetables hurts your hand and wrist joints too much, buy the precut veggies from the grocery store instead!

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