Side Pannel
Suppers: [Saturday] Pan-Braised Sea Bass With
Suppers: [Saturday] Pan-Braised Sea Bass With
- Recipe Submitted by ADMIN on 09/26/2007
Category: Main Dish
Ingredients List
- 2 sm Leeks
- 1 tb Olive oil
- 4 Sea bass fillets (1 lb)
- 8 sm Carrots
- 1 c Mushrooms, halved
- 1/2 ts Dried thyme
- 1/2 c Chicken stock
- 1/2 c Dry white wine, or
- -chicken stock
- 1 Bay leaf
- 1 ts All-purpose flour
- 1 tb Butter, softened
- 1/2 Sweet red pepper, diced
- 1/4 ts Salt
- 1/4 ts Pepper
- 2 tb Fresh parsley, chopped
Directions
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
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
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