By Nate Anderson
Pan-Seared Sea Bass with Lemon-Butter Sauce
Updated at: Sat, 28 Dec 2024 13:49:06 GMT
Nutrition balance score
Great
Glycemic Index
48
Low
Glycemic Load
20
High
Nutrition per serving
Calories555.8 kcal (28%)
Total Fat25.8 g (37%)
Carbs40.7 g (16%)
Sugars6.6 g (7%)
Protein42.1 g (84%)
Sodium491.6 mg (25%)
Fiber4.4 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
For the Sea Bass:
4 x 6 ozsea bass fillets
salt
to taste
pepper
to taste
2 Tbspolive oil
2 Tbspunsalted butter
2garlic cloves
minced
¼ cupdry white wine
optional, for depth
2 Tbspfresh lemon juice
1zest of lemon
1 Tbspfresh parsley
chopped, for garnish
For the Herb-Infused Wild Rice:
1 cupwild rice
2 cupschicken stock
or vegetable
1 Tbspolive oil
or butter
¼ cupfresh parsley
chopped
½ tspdried thyme
salt
to taste
pepper
to taste
For the Roasted Vegetables:
Instructions
Cook the Wild Rice
Step 1
Rinse the wild rice under cold water.
Step 2
In a medium pot, combine the rice, stock, olive oil or butter, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 45–50 minutes (or as per package instructions) until tender.
Step 3
Stir in parsley, thyme, and additional salt and pepper to taste before serving.
Roast the Vegetables
Step 4
Preheat oven to 400°F (200°C).
Step 5
Spread the cherry tomatoes, zucchini, and bell pepper on a baking sheet. Drizzle with olive oil and balsamic vinegar, and season with salt and pepper.
Step 6
Roast for 15–20 minutes, until the vegetables are tender and slightly caramelized.
Prepare the Sea Bass
Step 7
Pat the sea bass fillets dry with paper towels. Season both sides with salt and pepper.
Step 8
Heat olive oil in a large skillet over medium-high heat. When hot, add the fillets, skin-side down if applicable.
Step 9
Sear for 3–4 minutes without moving them, until the skin is crispy and golden. Flip the fillets and cook for another 2–3 minutes, until the fish is opaque and flakes easily.
Step 10
Remove the fillets from the skillet and set aside.
Make the Lemon-Butter Sauce
Step 11
In the same skillet, melt the butter over medium heat. Add garlic and sauté until fragrant, about 30 seconds.
Step 12
Stir in white wine (if using), lemon juice, and zest. Simmer for 2–3 minutes until slightly reduced.
Step 13
Pour the sauce over the sea bass fillets and garnish with fresh parsley.
Serve
Step 14
Plate the wild rice as a base, place the sea bass fillet on top, and spoon some of the lemon-butter sauce over the fish.
Step 15
Arrange the roasted vegetables on the side and serve immediately.
Notes
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