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Ингредиенты
- 4 x 6 ounce sea bass, fillets
- 1/2 c. cornmeal
- 1/4 c. fresh minced parsley
- 1/2 tsp coriander, seeds, cracked salt freshly cracked black pepper extra virgin olive oil, for searing fish Lime and Tomato Coulis
- 3 med roma tomato, roughly, minced
- 1 sm red onion, finely, diced
- 1/2 tsp finely minced jalapeno, chili, (optional)
- 1 x juice of one lime grated zest of one lime
- 1 Tbsp. freshly minced coriander
- 2 Tbsp. extra virgin extra virgin olive oil
- 1/2 tsp honey
- 1 x salt and pepper, to taste
Инструкции
- In a shallow baking dish or possibly pan combine the cornmeal, parsley and coriander seeds. Toss well. Season the fish with salt and freshly cracked black pepper and dredge in cornmeal coating all sides well. Transfer to a clean pan and chill till ready to cook.
- Preheat oven to 375 F.Prepare coulis.
- In a large skillet heat some extra virgin olive oil on high. Sear the sea bass about 2 min on each side or possibly till golden brown. Transfer to a roasting pan or possibly baking sheet and bake for about 6-8 min, depending on the thickness of fish. Remove from oven and serve immediately with tomato coulis. Just before serving, whisk the sauce again to combine.
- Lime and Tomato Coulis:Combine the tomatoes, onion and chili (if using) in food processor and pulse till pureed. Strain into a medium bowl. Add in the lime juice, extra virgin olive oil, and honey and pulse. Adjust seasoning. Add in coriander and lime zest. Set aside.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 211g | |
| Recipe makes 6 servings | |
| Calories 221 | |
| Calories from Fat 65 | 29% |
| Total Fat 7.33g | 9% |
| Saturated Fat 1.26g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 46mg | 15% |
| Sodium 84mg | 4% |
| Potassium 494mg | 14% |
| Total Carbs 15.43g | 4% |
| Dietary Fiber 1.9g | 6% |
| Sugars 3.24g | 2% |
| Protein 22.71g | 36% |
