Chilean Sea Bass Provencale
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
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
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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.
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.