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Poached Sea Bass with Basil Broth Recipe

Poached Sea Bass with Basil Broth Recipe

This yummy low-calorie, protein-packed dish also has other essential nutrients - magnesium, vitamin B6, the antioxidant selenium, and electrolytes that need replenishing after heavy sweating.

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
  • 1 lb, 13 ounces carrots, sliced thin
  • 6 lb sea bass fillets, in 4 oz pieces
  • 4 lb, 8 oz red Swiss chard
  • 1 lb, 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 1 fish fillet and 3 endive leaves. Sprinkle 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

Medically reviewed in May 2019.

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