Sea Bass With Artichoke Saute
|Olive oil||4 Teaspoon|
|Red onion||1 , chopped|
|Garlic||2 Clove (10 gm), minced|
|Frozen artichoke hearts||9 Ounce, thawed (1 Package)|
|Red bell pepper||1 , seeded and chopped|
|Lemon juice||1 Tablespoon|
|Thinly sliced basil leaves||3 Tablespoon (Fresh)|
|Ground pepper||1⁄4 Teaspoon|
|Sea bass fillets/Cod / swordfish fillets||24 Ounce (4 Pieces, 6 Ounce Each)|
1. Spray the broiler rack with non-stick spray; preheat the broiler.
2. Heat 2 teaspoon oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring occasionally, until the onion softens,about 2-3 minutes. Stir in the artichoke hearts and bell pepper and cook until the onion begins to brown, about 4-5 minutes long.
Add the lemon juice and cook, stirring, until evaporated, about 10 seconds. Remove the skillet from the heat and stir in the basil, 1/4 teaspoon salt, and 1/8 teaspoon of pepper. Cover and keep warm.
3. Drizzle the fish with the remaining 2 teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.
Transfer the fish to the broiler rack and broil 5 inches from the heat until the fish is just opaque in the center, about 7-8 minutes.
Serving size: Complete recipe
Calories 1021 Calories from Fat 306
% Daily Value*
Total Fat 34 g52.9%
Saturated Fat 6.3 g31.6%
Trans Fat 0 g
Cholesterol 278.9 mg93%
Sodium 1904.1 mg79.3%
Total Carbohydrates 38 g12.8%
Dietary Fiber 8.6 g34.5%
Sugars 17.4 g
Protein 134 g268.2%
Vitamin A 155.6% Vitamin C 322.9%
Calcium 24.8% Iron 36.3%
*Based on a 2000 Calorie diet