Poached Sea Bass with Basil Broth Recipe

Low-fat and chock-full of seasonal vegetables, this dish is light and energizing.

sea bass with swiss chard

Medically reviewed in January 2023

This low-calorie, protein-packed dish contains a host of essential nutrients—including magnesium, vitamin B6, selenium, and electrolytes—that can help you stay replenished and energized when you are on the go.

Ingredients

  • 3 oz low-sodium vegetable base
  • 12 oz water
  • 9 oz basil leaves, chopped
  • 1 lb, 8 oz shallots, sliced thin
  • 1/4 cup chopped garlic
  • 13 ounces carrots, sliced thin
  • 6 sea bass fillets, in 4 oz pieces
  • 1 bunch red Swiss chard, chopped
  • 8 oz Belgian endive
  • 1 1/2 tsp salt
  • 1 1/2 teaspoons black pepper
  • 1/4 cup lemon juice

Preparation (Serves 6)
In a skillet, combine vegetable base, water, basil, shallots, garlic, and carrot. Bring to a boil. Reduce heat and simmer for 10 minutes. Before adding fish, reduce temperature of poaching liquid to 160 degrees.

Add fish. Poach for 6 to 8 minutes. Remove fish and transfer poaching liquid to food processor or blender and puree.

Spray a skillet with cooking spray. Heat. Add chard and some hot poaching liquid. Heat until chard wilts.

Spray a second skillet with cooking spray. Heat. Add endive and cook until slightly browned.

Season chard and endive with salt and pepper.

To serve, divide broth and chard among six shallow bowls. Top with one fish fillet and three endive leaves. Drizzle with 1/2 teaspoon lemon juice.

Nutrition Facts (per serving)
Calories 165; fat 4.4g; saturated fat 0.9g; cholesterol 77mg; sodium 401mg; carbohydrate 7.7g; fiber 0g; protein 23.8g; calcium 165mg

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