Pan Fried Sea Bass Fillet Calories from coolseas.blogspot.com
Introduction
Sea bass is one of the most popular fish in the world because of its delicate flavor and flaky texture. Cooking sea bass fillets is easy and quick, and you can enjoy a healthy and tasty meal in no time. This recipe for sea bass fillets is perfect for a family dinner or a romantic dinner for two.
Ingredients
To make sea bass fillets, you will need the following ingredients:
4 fresh sea bass fillets
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
2 tablespoons unsalted butter
2 cloves garlic, minced
1/4 cup dry white wine
1/4 cup chicken broth
2 tablespoons fresh lemon juice
1 tablespoon capers, drained
2 tablespoons chopped fresh parsley
Instructions
1. Rinse the sea bass fillets under cold water and pat dry with paper towels. 2. In a shallow dish, whisk together the flour, salt, and black pepper. 3. Dredge the sea bass fillets in the flour mixture, shaking off any excess flour. 4. In a large skillet, heat the olive oil and butter over medium-high heat until the butter is melted. 5. Add the sea bass fillets to the skillet and cook for 3-4 minutes on each side or until golden brown and cooked through. 6. Remove the sea bass fillets from the skillet and transfer to a serving platter. 7. In the same skillet, add the minced garlic and cook for 1 minute or until fragrant. 8. Add the white wine to the skillet and cook for 2-3 minutes or until the liquid is reduced by half. 9. Add the chicken broth, lemon juice, and capers to the skillet and stir to combine. 10. Cook for 2-3 minutes or until the sauce is slightly thickened. 11. Pour the sauce over the sea bass fillets and sprinkle with chopped parsley. 12. Serve hot and enjoy your delicious sea bass fillets!
Nutrition
This recipe for sea bass fillets is not only delicious but also healthy. Here's the nutritional information per serving:
Calories: 354
Total Fat: 20g
Saturated Fat: 7g
Cholesterol: 120mg
Sodium: 347mg
Total Carbohydrates: 7g
Dietary Fiber: 0g
Sugars: 0g
Protein: 34g
Sea bass is a great source of protein and omega-3 fatty acids, which are essential for heart health. It is also low in calories and carbohydrates, making it a perfect choice for those watching their weight or managing their blood sugar levels.
Tips for Cooking Sea Bass Fillets
Cooking sea bass fillets is easy and quick, but here are some tips to make sure your sea bass fillets turn out perfect every time:
Choose Fresh Sea Bass
The key to making delicious sea bass fillets is to choose fresh sea bass. Look for fillets that are firm to the touch and have a mild, clean smell. Avoid fillets that are slimy or have a strong fishy odor.
Season the Flour Mixture
To add flavor to your sea bass fillets, season the flour mixture with your favorite herbs and spices. Try adding garlic powder, paprika, or dried thyme to the flour mixture.
Use a Non-Stick Skillet
To prevent the sea bass fillets from sticking to the skillet, use a non-stick skillet or a well-seasoned cast-iron skillet.
Cook the Sea Bass Fillets on Medium-High Heat
Cook the sea bass fillets on medium-high heat to get a crispy golden crust. Be sure not to overcrowd the skillet, as this will lower the temperature of the skillet and prevent the sea bass fillets from browning properly.
Don't Overcook the Sea Bass Fillets
Sea bass fillets cook quickly, so be careful not to overcook them. Overcooked sea bass fillets will become dry and tough. Cook the sea bass fillets for 3-4 minutes on each side or until they are golden brown and cooked through.
Conclusion
Sea bass fillets are a delicious and healthy meal that can be prepared quickly and easily. With this recipe and these tips, you can create a perfect sea bass fillet dish that will impress your family and friends. Enjoy!
Sea trout with scallop coral sauce from www.jonfellchef.net
Sea Trout Recipe: A Delicious and Healthy Dish Sea trout is a type of fish that can be found in cold waters, including the Atlantic Ocean and the Baltic Sea. It is a delicious and healthy fish that is low in fat and high in protein. In this article, we will show you how to make a delicious sea trout recipe that is easy to prepare and full of flavor. Ingredients: For the sea trout: - 4 sea trout fillets - 2 tablespoons of olive oil - salt and pepper to taste For the sauce: - 2 tablespoons of butter - 1 tablespoon of all-purpose flour - 1 cup of chicken stock - 1/4 cup of heavy cream - 1 tablespoon of chopped fresh dill - salt and pepper to taste For the side dish: - 2 cups of cooked quinoa - 1/2 cup of chopped fresh parsley - 1/2 cup of chopped fresh cilantro - 1/4 cup of chopped fresh mint - 1/4 cup of chopped fresh chives - 2 tablespoons of olive oil - 2 tablespoons of lemon juice - salt and pepper to taste Instructions: 1. Preheat the oven to 400°F. 2. Season the sea trout fillets with salt and pepper. 3. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. 4. Add the sea trout fillets to the skillet and cook for 2-3 minutes on each side, until they are golden brown. 5. Transfer the sea trout fillets to a baking dish and bake in the oven for 10-12 minutes, until they are cooked through. 6. While the sea trout is cooking, prepare the sauce. Melt 2 tablespoons of butter in a small saucepan over medium heat. 7. Add 1 tablespoon of all-purpose flour and whisk until it is well combined. 8. Gradually add 1 cup of chicken stock, whisking constantly, until the sauce is smooth. 9. Add 1/4 cup of heavy cream and continue whisking until the sauce is thickened. 10. Stir in 1 tablespoon of chopped fresh dill and season with salt and pepper to taste. 11. In a separate bowl, mix together 2 cups of cooked quinoa, 1/2 cup of chopped fresh parsley, 1/2 cup of chopped fresh cilantro, 1/4 cup of chopped fresh mint, and 1/4 cup of chopped fresh chives. 12. Drizzle 2 tablespoons of olive oil and 2 tablespoons of lemon juice over the quinoa mixture and season with salt and pepper to taste. 13. Serve the sea trout fillets with the sauce and the quinoa mixture on the side. Nutrition: This sea trout recipe is a healthy and nutritious meal that is low in fat and high in protein. One serving of sea trout (approximately 4 ounces) contains approximately 150 calories, 25 grams of protein, and 5 grams of fat. The quinoa mixture is also a healthy addition, providing additional fiber and nutrients. One serving of the quinoa mixture (approximately 1 cup) contains approximately 200 calories, 6 grams of protein, and 7 grams of fat. Conclusion: This sea trout recipe is a delicious and healthy dish that is easy to prepare and full of flavor. The sea trout fillets are cooked to perfection and served with a creamy dill sauce that complements the fish perfectly. The quinoa mixture is a healthy and nutritious side dish that provides additional fiber and nutrients. This recipe is perfect for a dinner party or a family meal, and it is sure to impress your guests with its delicious flavor and healthy ingredients.
