Oven-roasted Chilean Seabass Recipe

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Oven-roasted Chilean Seabass
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Ingredients:

  • 1 1/2 lb chilean seabass, cut into1-inch-thick pieces
  • 1 tbsp salted fermented black beans
  • 1/4 cup rice vinegar
  • 2 tbsp butter or salad oil
  • 1/4 cup slivered shallots
  • 2 ruby grapefruit (1 lb. each)
  • about 2 tbsp soy sauce

Directions:

  1. Rinse fish and pat dry.
  2. Rinse beans, drain, then mash slightly with ginger and vinegar.
  3. Put 1 tablespoon butter in a 9- by 13-inch pan. Set pan in a 500° oven until butter melts and begins to brown, about 2 minutes. Remove pan from oven, tilt to spread butter, then lay fish in pan and turn over. Mix shallots with butter. Pour black bean mixture over fish.
  4. Bake until fish is opaque but still moist-looking in center of thickest part (cut to test), about 10 minutes. Baste occasionally with pan juices.
  5. Meanwhile, with a sharp knife, cut peel and white membrane from grapefruit, then cut between membrane and fruit to release segments. Squeeze juice from membrane. Measure 3 to 4 tablespoons juice and pour over fish as it bakes. Reserve fruit.
  6. Trim and discard coarse stems from mustard greens; coarsely chop greens.
  7. In an 11- to 12-inch frying pan over high heat, melt remaining butter. Add greens and 2 tablespoons soy sauce. Stir often until wilted, 2 to 5 minutes.
  8. Transfer fish to a platter; pour juices over it. Arrange wilted greens around fish. Garnish with grapefruit segments. Season with more soy sauce to taste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 792.45 Kcal (3318 kJ)
Calories from fat 207.58 Kcal
% Daily Value*
Total Fat 23.06g 35%
Cholesterol 61.06mg 20%
Sodium 2123.65mg 88%
Potassium 934.57mg 20%
Total Carbs 135.49g 45%
Sugars 93.74g 375%
Dietary Fiber 10.38g 42%
Protein 18.79g 38%
Vitamin C 351.7mg 586%
Vitamin A 4.8mg 161%
Iron 5.6mg 31%
Calcium 651mg 65%
Amount Per 100 g
Calories 74.47 Kcal (312 kJ)
Calories from fat 19.51 Kcal
% Daily Value*
Total Fat 2.17g 35%
Cholesterol 5.74mg 20%
Sodium 199.58mg 88%
Potassium 87.83mg 20%
Total Carbs 12.73g 45%
Sugars 8.81g 375%
Dietary Fiber 0.98g 42%
Protein 1.77g 38%
Vitamin C 33.1mg 586%
Vitamin A 0.5mg 161%
Iron 0.5mg 31%
Calcium 61.2mg 65%

* 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

  • 17
    Points
  • 22
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium,
  • High in Sugar

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