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Ingredientes
- 1 lb Chilean sea bass fillet - (to 1 1/2 lbs) bones removed, cut in serving pcs Salt to taste Freshly-grnd black pepper to taste
- 1/4 c. flour more if needed
- 2 Tbsp. extra virgin olive oil
- 1 sm onion chopped
- 3 x garlic cloves - (to 4) chopped or possibly pressed
- 1 1/2 lb tomatoes minced
- 1/4 c. lemon juice
- 2 x bay leaves
- 1 tsp dry rosemary crushed
- 1 tsp dry oregano
- 1/2 tsp coriander seeds or possibly grnd coriander (optional)
Direcciones
- Rinse the Chilean sea bass with cool water and pat dry with paper towels. Lightly season the fish with salt and pepper, then coat with flour, shaking off the excess. Heat the oil in a skillet over medium-high heat, add in the fish pcs and cook just till lightly browned, about 1 minute on each side. Transfer to a plate and set aside.
- Add in the onion and garlic to the skillet and cook, stirring, till beginning to soften, 1 to 2 min. Add in the tomatoes, lemon juice, bay leaves, rosemary, oregano, coriander, salt and pepper and cook over high heat, stirring, for 3 to 4 min.
- Add in the fish pcs and press them gently into the tomato mix, cover the skillet and cook over medium heat till the fish is no longer opaque in the center, 8 to 10 min. Throw away the bay leaves, transfer the fish and tomato mix to warmed dinner plates and serve with rice or possibly pasta.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 203g | |
| Recipe makes 4 servings | |
| Calories 131 | |
| Calories from Fat 64 | 49% |
| Total Fat 7.27g | 9% |
| Saturated Fat 1.03g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Potassium 435mg | 12% |
| Total Carbs 15.94g | 4% |
| Dietary Fiber 2.8g | 9% |
| Sugars 5.16g | 3% |
| Protein 2.59g | 4% |
