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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 431.1
  • Total Fat: 27.1 g
  • Cholesterol: 30.0 mg
  • Sodium: 891.2 mg
  • Total Carbs: 29.0 g
  • Dietary Fiber: 2.6 g
  • Protein: 17.2 g

View full nutritional breakdown of Chilean Sea Bass Provencale calories by ingredient
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Chilean Sea Bass Provencale

Submitted by: LEGOVEL

Introduction

This is a nice flavor packed summer time dish. Chilean sea bass is higher in fat so for an even lighter version, use regular sea bass or halibut. Costco has a great price on frozen fillet of Halibut and Sea Bass varieties. This is a nice flavor packed summer time dish. Chilean sea bass is higher in fat so for an even lighter version, use regular sea bass or halibut. Costco has a great price on frozen fillet of Halibut and Sea Bass varieties.
Number of Servings: 4

Ingredients

    2 t olive oil
    2 garlic cloves, minced and divided
    1.5 c. diced tomato
    1/3 c chopped pitted kalamata olives
    1/4 c chopped fresh parsley, divided
    1/4 c. water
    1 T capers
    4 (4 oz) chilean sea bass fillets
    2 tsp fresh lemon juice
    1/4 t black pepper
    1/4 t salt
    1 T grated lemon rind
    2 c brown rice, prepared as directed

Directions

Heat oil over medium-high. Saute garlic for 30 seconds. Stir in tomato through capers, reduce heat to medium, cover and cook 5 minutes. Add fish and squeeze lemon and sprinkle salt and pepper. Cover and cook 10 minutes or until fish flakes easil when tested with a fork.
Combine 1 garlic clove, 2 T parsley and lemon rind. Over 1/2 c. brown rice, divide tomato mixture among each of 4 plates. Top each portion with 1 fillet and sprinkle with 1 T of the parsley mixture.

Number of Servings: 4

Recipe submitted by SparkPeople user LEGOVEL.





TAGS:  Fish | Dinner | Fish Dinner |

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