Suppers: [saturday] Pan-braised Sea Bass With
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Meats | Greek | Fish*shell, Main dish | 4 | Servings |
INGREDIENTS
| 2 | Leeks | |
| 1 | T | Olive oil |
| 4 | Sea bass fillets, 1 lb | |
| 8 | Carrots | |
| 1 | c | Mushrooms, halved |
| 1/2 | t | Dried thyme |
| 1/2 | c | Chicken stock |
| 1/2 | c | Dry white wine, or |
| chicken stock | ||
| 1 | Bay leaf | |
| 1 | t | All-purpose flour |
| 1 | T | Butter, softened |
| 1/2 | Sweet red pepper, diced | |
| 1/4 | t | Salt |
| 1/4 | t | Pepper |
| 2 | T | Fresh parsley, chopped |
INSTRUCTIONS
Remove root ends and all green parts from leeks. Slice white parts in half lengthwise; set aside. In large nonstick skillet, heat oil over medium-high heat; brown fish fillets on both sides, about 2 minutes per side. Transfer to plate. Add leeks, carrots, mushrooms and thyme to skillet; cook over medium heat, stirring, for about 5 minutes or until mushrooms begin to brown. Stir in stock, wine and bay leaf; bring to boil. Reduce heat and simmer, covered, for about 10 minutes or just until carrots are tender-crisp. Meanwhile, in small bowl, blend flour with butter. Push vegetables to 1 side of skillet. Stir butter mixture into liquid in skillet, stirring until smooth. Return fish fillet to skillet along with sweet pepper; simmer for about 15 minutes or just until fish is opaque and flakes easily with fork. Discard bay leaf. Sprinkle salt and pepper over top. Sprinkle with parsley. Per serving: about 245 calories, 24 g protein, 9 g fat, 16 g carbohydrate good source iron. Serve with: Crusty bread, Raspberry sherbet. Other recipes in group: Suppers: [Monday] Chicken with Mushroom Sauce Suppers: [Tuesday] Carrot and Ham Soup Suppers: [Wednesday] Warm Couscous & Roasted Fall Vegetables Suppers: [Thursday] Greek Beef Pita Pockets Suppers: [Friday] Pasta Carbonara with Peas Suppers: [Sunday] Jerked Pork Tenderloins Source: Canadian Living magazine, Nov 95 Presented in article "Meal Planner: Light and Healthy Suppers" Recipe by Canadian Living Test Kitchen [-=PAM=-] PA_Meadows@msn.com From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 299
Calories From Fat: 96
Total Fat: 10.8g
Cholesterol: 62.1mg
Sodium: 991.1mg
Potassium: 975.8mg
Carbohydrates: 13.8g
Fiber: 3.2g
Sugar: 6.6g
Protein: 30.7g