Wednesday, March 4, 2020

CREAMY TUSCAN GARLIC SEA BASS




CREAMY TUSCAN GARLIC SEA BASS

I have made the classic dish using chicken and we loved it, so I thought I’d try the same idea with fish.  It was very good too and a great way to add vegetables and interest to fish fillets.  No breading required for the fish, so a really easy and quick supper.

6 Sea Bass fish fillets, OR your
  favorite fish (1 lb 10 oz; 738 g)
2 tbsp olive oil (30 mL)
Salt and pepper, to taste
1/2 cup sun-dried tomatoes, cut up (125 mL)
1 tbsp minced garlic, from a jar (15 mL)
11/4 cups chicken stock (300 mL)
1 cup frozen spinach leaves (250 mL)
  (squeeze the liquid out)
1/2 cup heavy cream (125 mL)
1/4 cup grated Parmesan cheese, from a jar (60 mL)
1 tsp dried oregano (5 mL)
1 tsp dried parsley (5 mL)

Rinse fish with cold running water. Pat fish fillets dry with paper towels. Salt and pepper the fish fillets on both sides lightly. In large nonstick frying pan, in olive oil, fry fish 4 minutes on one side, flip and fry the other side as well about 4 to 5 minutes, flipping again if it is getting too dark on one side.  Thinner fillets will cook faster.  When cooked the fish is white and flakes easily with a fork.

While cooking the fish in a saucepan, fry sun-dried tomatoes and garlic together about 2 minutes.  Add chicken stock, spinach, cream Parmesan, oregano and parsley.  Cook until liquid has reduced some and add cooked fish.  Simmer a couple of minutes and serve.

Yield:  6 servings
1 serving
272.8 calories
26.9 g protein
16.3 g fat
0.3 g fiber
3.9 g net carbs 

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