Penn Herb Wellness Guide
Potato-Crusted Chilean Sea Bass
The rich flavor of the roasted peppers blends with basil and lemons to create a sumptuous sauce for this mild fish. A Sauvignon Blanc completes this culinary experience.
Ingredients
- 4 oz roasted red peppers, fresh or canned
- 2 lemons, juiced
- 1 clove garlic
- 8 fresh basil leaves, patted dry
- 1/2 cup extra virgin olive oil
- Salt and pepper to taste (sea salt if on a corn-free diet*)
- 2 large Idaho potatoes
- 1 Tbs olive oil
- 4 5-ounce (140g) Chilean sea bass fillets, skin removed
Directions
- Pure peppers in a food processor. Add lemon juice, garlic and basil. Process until smooth. With processor running, add olive oil until sauce is smooth and creamy. Season to taste with salt and pepper and set aside.
- Using a sharp knife, cut potatoes, skin on, into paper-thin slices. Season fish with some of the olive oil, salt, and pepper. Arrange potato slices, overlapping, on the surface of each fillet to resemble fish scales.
- Heat one tsp olive oil in a nonstick saut pan. Place fish, potato side down, in pan and cook 5 minutes. Turn fish over and continue to cook other side about 3 minutes, or until done.
- Serve accompanied by simple grilled vegetables such as eggplant or zucchini and drizzled with roasted red pepper sauce.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts
Calories 480
Calories from Fat 294 (61%)
(51%)Total Fat 33g
(24%)Saturated Fat 5g
Polyunsaturated Fat 4g
Monounsaturated Fat 23g
(19%)Cholesterol 58mg
(4%)Sodium 102mg
(24%)Potassium 851mg
Total Carbohydrate 18g
(6%)Dietary Fiber 1g
Sugars 1g
Sugar Alcohols 0g
(56%)Protein 28g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.