Suppers: [saturday] pan-braised sea bass with
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | smalls | Leeks |
| 1 | tablespoon | Olive oil |
| 4 | Sea bass fillets (1 lb) | |
| 8 | smalls | Carrots |
| 1 | cup | Mushrooms, halved |
| ½ | teaspoon | Dried thyme |
| ½ | cup | Chicken stock |
| ½ | cup | Dry white wine, or chicken stock |
| 1 | Bay leaf | |
| 1 | teaspoon | All-purpose flour |
| 1 | tablespoon | Butter, softened |
| ½ | Sweet red pepper, diced | |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Pepper |
| 2 | tablespoons | 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 Source: Canadian Living magazine, Nov 95 Presented in article "Meal Planner: Light and Healthy Suppers" Recipe by Canadian Living Test Kitchen
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