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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Sea Bass Provencale
 
Source: dLife

Seared sea bass with tomatoes, olives, capers, and parsley.

Rating:
Prep Time: 20 minutes
Cook Time: 20 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 263.9
Total Carbs 4 g
Dietary Fiber 1 g
Sugars 1.9 g
Total Fat 7.9 g
Saturated Fat 1.6 g
Unsaturated Fat 6.3 g
Potassium 585.7 mg
Protein 41.4 g
Sodium 431.7 mg
Dietary Exchanges
1 Fat, 1 Vegetable, 6 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
2 tsp olive oil
2 medium garlic cloves , minced and divided
1.5 cup chopped tomato
3 oz pitted calamata olives , chopped (equal to 1/3 cup)
0.25 cup chopped parsley , divided
0.25 cup cold water
1 tbsp capers
24 oz sea bass fillet (or striped bass)
2 tsp fresh lemon juice
0.25 tsp black pepper
0.25 tsp salt
1 tbsp grated lemon rind


Directions
1 Pour oil in a frying pan and heat over medium-high heat, Cook 1 garlic clove 30 seconds. Mix in tomato, olives, 1 tablespoons parsley, water, and capers and let boil. Place lid on pan, lower heat, and simmer 5 minutes. Lay fillets in pan and season with lemon juice, pepper, and salt. Place lid on pan and simmer 10 minutes or until fish is flaky. Take pan off of heat.
2 Mix 2 garlic cloves, 2 tablespoons parsley, and lemon rind. Arrange 2/3 cup tomato mixture onto each of 4 plates and top with 1 fillet and 1 tablespoon parsley mixture.
Additional Information
Halibut, tilapia, or any firm white first will work great with this sauce.


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