Suppers: [saturday] Pan-braised Sea Bass With Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
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
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
[-=PAM=-] PA_Meadows@msn.com
Source from luhu.jp
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
Source from luhu.jp