Post by ellise on Jul 21, 2005 20:34:04 GMT 10
Serves: 4
4 skinless sea bass fillets, about 6 ounces each
salt to taste
freshly ground black pepper
3 Tbsp olive oil
1 small yellow onion, peeled and thinly sliced
2 cloves garlic, peeled and minced
2-3 jalapeño peppers, stemmed and sliced into 1/4" disks
1 lime, cut into 8 wedges
1 tomato, cored and seeded, cut in strips
1/2 cup Spanish green olives (pichones), sliced
1/2 bunch fresh oregano leaves, washed and roughly chopped
1/2 cup white wine
3/4 cup fish stock or clam juice
Season the fillets with salt and pepper.
Heat one very large, or two medium size sauté pans over medium-high heat for a minute, then add the olive oil. When the oil is sizzling, add the fillets, flesh side down, and turn the heat to very high.
Sear the fillets until golden brown and flip to sear the other side.
Remove the fillets from the pan(s) and reserve on a rack over a plate to catch the juices.
Return the pan(s) to the heat, add the onions and cook, stirring over high heat for 2-3 minutes.
Add the garlic, jalapeño, lime, tomato, olives
and oregano and sauté briskly 1 minute more.
Add the white wine and reduce by half.
Add the fish stock and bring to a boil, reduce to a simmer and return the fillets along with their juices to
the pan(s).
Cook, covered, to finish cooking the fish, about 1-3 minutes depending upon the thickness of the fillets.
Taste the broth and adjust the seasoning.
Serve immediately in soup plates with a generous ladle of broth and garnish with vegetables.
Nutrition Facts
Serving Size 1 sea bass fillet with broth and vegetables
Amount Per Serving
Calories 336
Total Fat 15 g
Saturated Fat 2 g
Protein 34 g
Total Carbohydrate 11 g
Dietary Fiber 2 g
Sodium 707 mg
Percent Calories from Fat 40%
Percent Calories from Protein 40%
Percent Calories from Carbohydrate 13%
Substitute 1/3 cup chopped, canned tomatoes for the fresh tomato.
4 skinless sea bass fillets, about 6 ounces each
salt to taste
freshly ground black pepper
3 Tbsp olive oil
1 small yellow onion, peeled and thinly sliced
2 cloves garlic, peeled and minced
2-3 jalapeño peppers, stemmed and sliced into 1/4" disks
1 lime, cut into 8 wedges
1 tomato, cored and seeded, cut in strips
1/2 cup Spanish green olives (pichones), sliced
1/2 bunch fresh oregano leaves, washed and roughly chopped
1/2 cup white wine
3/4 cup fish stock or clam juice
Season the fillets with salt and pepper.
Heat one very large, or two medium size sauté pans over medium-high heat for a minute, then add the olive oil. When the oil is sizzling, add the fillets, flesh side down, and turn the heat to very high.
Sear the fillets until golden brown and flip to sear the other side.
Remove the fillets from the pan(s) and reserve on a rack over a plate to catch the juices.
Return the pan(s) to the heat, add the onions and cook, stirring over high heat for 2-3 minutes.
Add the garlic, jalapeño, lime, tomato, olives
and oregano and sauté briskly 1 minute more.
Add the white wine and reduce by half.
Add the fish stock and bring to a boil, reduce to a simmer and return the fillets along with their juices to
the pan(s).
Cook, covered, to finish cooking the fish, about 1-3 minutes depending upon the thickness of the fillets.
Taste the broth and adjust the seasoning.
Serve immediately in soup plates with a generous ladle of broth and garnish with vegetables.
Nutrition Facts
Serving Size 1 sea bass fillet with broth and vegetables
Amount Per Serving
Calories 336
Total Fat 15 g
Saturated Fat 2 g
Protein 34 g
Total Carbohydrate 11 g
Dietary Fiber 2 g
Sodium 707 mg
Percent Calories from Fat 40%
Percent Calories from Protein 40%
Percent Calories from Carbohydrate 13%
Substitute 1/3 cup chopped, canned tomatoes for the fresh tomato.