Seared Chilean Sea Bass With Shallot-Tomato-Broccoli Risotto Recipe

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Seared Chilean Sea Bass With Shallot-Tomato-Broccoli Risotto
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Ingredients:

Directions:

  1. In a small pan, melt butter over medium heat and sauté onion until tender.
  2. Add rice and stir.
  3. Add water, stir and bring to boil.
  4. Reduce heat; simmer 20-25 minutes uncovered, stirring frequently, until rice is tender.
  5. Add cream and Parmesan.
  6. Season with salt and pepper to taste.
  7. Gently fold in shallots, tomatoes and broccoli.
  8. Set rice aside.
  9. Season both sides of sea bass with salt and pepper.
  10. Dredge lightly in flour.
  11. Put olive oil in sauté pan over medium heat; sear both sides until golden brown.
  12. Place fish in 400 degree oven for 10-15 minutes or until desired doneness.
  13. Place risotto on plate and top with sea bass.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1063.35 Kcal (4452 kJ)
Calories from fat 410.59 Kcal
% Daily Value*
Total Fat 45.62g 70%
Cholesterol 110.06mg 37%
Sodium 542.92mg 23%
Potassium 1001.95mg 21%
Total Carbs 125.18g 42%
Sugars 19.53g 78%
Dietary Fiber 8.9g 36%
Protein 32.6g 65%
Vitamin C 38.4mg 64%
Vitamin A 0.1mg 2%
Iron 2.7mg 15%
Calcium 443mg 44%
Amount Per 100 g
Calories 207.22 Kcal (868 kJ)
Calories from fat 80.01 Kcal
% Daily Value*
Total Fat 8.89g 70%
Cholesterol 21.45mg 37%
Sodium 105.8mg 23%
Potassium 195.26mg 21%
Total Carbs 24.39g 42%
Sugars 3.81g 78%
Dietary Fiber 1.74g 36%
Protein 6.35g 65%
Vitamin C 7.5mg 64%
Iron 0.5mg 15%
Calcium 86.3mg 44%

* 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

  • 24.3
    Points
  • 28
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

Bad Points

  • High in Sodium

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