Suppers: [Saturday] Pan-Braised Sea Bass With Recipe
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Ingredients : Suppers: [Saturday] Pan-Braised Sea Bass With Recipe
2 small Leeks
1 tbsp Olive oil
4 Sea bass fillets (1 lb)
8 small Carrots
1 cup Mushrooms, halved
1/2 tsp Dried thyme
1/2 cup Chicken stock
1/2 cup Dry white wine, or
-chicken stock
1 Bay leaf
1 tsp All-purpose flour
1 tbsp Butter, softened
1/2 Sweet red pepper, diced
1/4 tsp Salt
1/4 tsp Pepper
2 tbsp Fresh parsley, chopped
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
[-=PAM=-] PA_Meadows@msn.com
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