Seared Bass With Braised Onions Garlic And Eggplant
|Sea bass steak||1 Pound|
|Lemon||1 , thinly sliced|
|Extra virgin olive oil||1 Teaspoon|
|Chopped onions||1 Cup (16 tbs)|
|Garlic||5 Clove (25 gm), minced|
|Diced eggplant||1 Cup (16 tbs)|
|White wine/1/4 cup orange juice with 1 tablespoon lemon juice||1⁄4 Cup (4 tbs)|
|Lemon juice||2 Tablespoon|
|Capers||2 Tablespoon, drained|
Coat a baking sheet with no-stick spray and set in a 400° oven.
Coat a large no-stick frying pan with no-stick spray and set over high heat.
Sear the bass in the prepared pan for 2 minutes per side, or until brown on both sides.
Transfer the bass to the prepared baking sheet; lay the lemon slices over the fish.
Bake at 400° for 5 to 8 minutes, or until the fish turns opaque and just begins to flake when lightly pressed.
While the bass is cooking, heat the oil in the same frying pan over medium-high heat; add the onions and garlic and saute for 5 minutes, or until brown and soft.
Add the eggplant and cook for 3 minutes, stirring occasionally.
Add the wine or the orange juice and and lemon juice mixture, lemon juice and capers.
Lower the heat and simmer for 5 minutes, or until the liquid is absorbed.
Serving size: Complete recipe
Calories 687 Calories from Fat 133
% Daily Value*
Total Fat 15 g22.6%
Saturated Fat 2.8 g14.1%
Trans Fat 0 g
Cholesterol 186 mg62%
Sodium 569.2 mg23.7%
Total Carbohydrates 41 g13.5%
Dietary Fiber 9 g35.9%
Sugars 10.3 g
Protein 90 g179.4%
Vitamin A 17.6% Vitamin C 135%
Calcium 28.4% Iron 15.9%
*Based on a 2000 Calorie diet