Black Sea Bass in Spring Vegetable Broth (Food Network Kitchens) Recipe

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Black Sea Bass in Spring Vegetable Broth (Food Network Kitchens)
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Ingredients
21
Count
Nutrition
348
Calories
Total time
75
Minutes
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Ingredients:

Directions:

  1. Make the aioli: Mince the garlic, then sprinkle with 1/2 teaspoon salt and mash with the flat side of a chef's knife to make a paste. Transfer to a medium bowl; add the mustard, lemon zest, lemon juice and egg yolk and whisk to combine. Gradually whisk in the olive oil, then the vegetable oil, whisking constantly until smooth; whisk in 1 teaspoon water to loosen. Cover and refrigerate the aioli until ready to use.
  2. Make the broth: Trim the spring onions to about 6 inches; transfer the tops to a large saucepan (set the bulbs aside). Trim the fennel and thinly slice; transfer 1 cup fennel fronds to the saucepan (set the sliced fennel aside). Add the celery, carrot, parsley sprigs, bay leaf, peppercorns and 8 cups water to the saucepan. Bring to a simmer over medium-high heat; reduce the heat to medium and cook, 15 minutes.
  3. Remove the fava beans from their pods. Bring a small saucepan of water to a boil. Add the fava beans and cook 1 minute; drain and rinse under cold water. Slip off the skins; set the beans aside.
  4. Strain the vegetable broth into a wide pot. Add the potatoes and 1 1/2 teaspoons salt and bring to a simmer over medium-high heat; reduce the heat to medium and simmer until the potatoes are tender, about 12 minutes. Transfer the potatoes to a bowl with a slotted spoon. Add the reserved spring onion bulbs and the tomatoes to the broth; simmer 5 minutes.
  5. Make the fish: Score each fish fillet crosswise 3 or 4 times on the skin side (do not cut through to the flesh). Season the flesh side with salt. Add the fish to the pot; add the fava beans and reserved sliced fennel, cover and cook until the fish is just opaque, about 6 minutes.
  6. Divide the potatoes among shallow bowls; top each with a fish fillet, then divide the broth and vegetables among the bowls. Sprinkle with the chopped parsley and top each with a spoonful of aioli. Serve with bread and the remaining aioli.
  7. Photograph by Christina Holmes
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 348.12 Kcal (1458 kJ)
Calories from fat 184.75 Kcal
% Daily Value*
Total Fat 20.53g 32%
Cholesterol 11.79mg 4%
Sodium 102.83mg 4%
Potassium 698.19mg 15%
Total Carbs 33.92g 11%
Sugars 13.3g 53%
Dietary Fiber 10.13g 41%
Protein 12.66g 25%
Vitamin C 21mg 35%
Vitamin A 1mg 34%
Iron 2.8mg 15%
Calcium 78.8mg 8%
Amount Per 100 g
Calories 130.95 Kcal (548 kJ)
Calories from fat 69.5 Kcal
% Daily Value*
Total Fat 7.72g 32%
Cholesterol 4.44mg 4%
Sodium 38.68mg 4%
Potassium 262.63mg 15%
Total Carbs 12.76g 11%
Sugars 5g 53%
Dietary Fiber 3.81g 41%
Protein 4.76g 25%
Vitamin C 7.9mg 35%
Vitamin A 0.4mg 34%
Iron 1mg 15%
Calcium 29.6mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.9
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • good source of fiber

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