Pan Seared Chilean Sea Bass
490
Quick and simple yet impressive dinner. This Pan Seared Chilean Sea Bass is simple to make yet it will look like you spent hours making this beautiful & healthy dinner. Served over a bed of purple mashed sweet potato and asparagus. The fish is so tender it melts in your mouth like butter. I would consider this to be the Filet Mignon of fish!!
2
Fish:
2 (6 oz.), Chilean Sea Bass Filets
1/2+ Cup (enough to cover filets), Milk
1/4 Cup, All-Purpose Flour
1 Tablespoon, Tamari
1-2 Tablespoons, Olive Oil
S&P
Asparagus:
1 Bunch, Asparagus
1, Lemon, Zest and Juice
S&P
Drizzle, Olive Oil
Mashed Potato:
1 Large or 2 small, Purple Sweet Potatoes
good pinch, S&P
2-4 Tablespoons, Parmesan Cheese
2 Tablespoons, Ricotta Cheese
2-4 Tablespoons, Milk
1 Tablespoon, Butter
Garnishes:
1 Scallion (green onion), cut on bias
Balsamic Glaze
6 small, heirloom cherry tomatoes
Few pieces of shaved Parmesan Cheese
2 (6 oz.), Chilean Sea Bass Filets
1/2+ Cup (enough to cover filets), Milk
1/4 Cup, All-Purpose Flour
1 Tablespoon, Tamari
1-2 Tablespoons, Olive Oil
S&P
Asparagus:
1 Bunch, Asparagus
1, Lemon, Zest and Juice
S&P
Drizzle, Olive Oil
Mashed Potato:
1 Large or 2 small, Purple Sweet Potatoes
good pinch, S&P
2-4 Tablespoons, Parmesan Cheese
2 Tablespoons, Ricotta Cheese
2-4 Tablespoons, Milk
1 Tablespoon, Butter
Garnishes:
1 Scallion (green onion), cut on bias
Balsamic Glaze
6 small, heirloom cherry tomatoes
Few pieces of shaved Parmesan Cheese
In a small bowl, combine flour, S&P and set aside.
Soak the Chilean Sea Bass in the milk; pour enough milk over the fish to cover them. Place in fridge and let fish soak for approx. 15 minutes.
While the...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
1269
Sodium
847mg
35% DV
Fat
97g
150% DV
Protein
27g
55% DV
Carbs
62g
21% DV
Fiber
12g
48% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat63g317%
Polysaturated Fat4g26%
Monosaturated Fat30g187%
Cholesterol331mg111%
Sodium847mg35%
Potassium1306mg37%
Protein27g55%
% DAILY VALUE*
Total Carbohydrate
Fiber12g48%
Sugar7g15%
Vitamin A4025IU80%
Vitamin B60.42000000000000004mg21%
Vitamin C18mg30%
Calcium917mg91%
Iron4mg22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.