Baked Curried Sea Bass with Lentils
|Purified water||3 Cup (48 tbs)|
|Lentils||1 Cup (16 tbs)|
|Cajun seasoning||1 Tablespoon|
|Sliced onion||1 Cup (16 tbs)|
|Garlic||2 Clove (10 gm), thinly sliced|
|Sliced shiitake mushrooms/Button mushrooms||1 Cup (16 tbs)|
|Broccoli florets||1⁄2 Cup (8 tbs)|
|Red bell pepper/Yellow bell pepper||1⁄2 Cup (8 tbs)|
|Olive oil||2 Tablespoon|
|Nutritional yeast||2⁄3 Cup (10.67 tbs)|
|Curry powder||1⁄8 Teaspoon|
|Purified water||1⁄4 Cup (4 tbs)|
|For sea bass|
|Almond meal/1.2 cup blanched ground almond||1 1⁄5 Cup (19.2 tbs)|
|Cayenne pepper||1 Pinch|
|Sea bass steak||24 Ounce, halved (4, 6 Ounce Each)|
|Freshly squeezed lemon juice||3 Tablespoon|
1. Preheat oven to 400°F.
2. Cook lentils along with bay leaf in 3 cups boiling water in a saucepan for 40 to 45 minutes.
3. Take off from heat, cool partially, drain excess water, and stir in Cajun seasoning.
4. In olive oil, saute garlic, onions, broccoli, bell peppers, and mushrooms for 4 minutes or until onions are limp and transparent. Blend in yeast, curry powder, and salt.
5. Mix with cooked lentils.
6. Add cornstarch-water paste to lentils and vegetables and cook for 3 minutes to thicken mixture. Take off from heat.
7. In a plate, prepare a mixture of cayenne pepper, curry powder, almond meal, and salt.
8. Add fish steaks and keep flipping until they are evenly coated with the mixture.
9. Saute the coated fish on medium heat for 10 minutes, tuning halfway through. Drizzle lemon juice.
10, Transfer fish to a baking pan, surround with vegetable-lentil mixture, and bake, covered with a foil, for 10 minutes or until steak flesh turn pale white.
11. Serve Baked Curried Sea Bass with Lentils garnished with fresh herbs.
Calories 542 Calories from Fat 141
% Daily Value*
Total Fat 16 g24.3%
Saturated Fat 2.1 g10.5%
Trans Fat 0 g
Cholesterol 69.7 mg23.2%
Sodium 663 mg27.6%
Total Carbohydrates 50 g16.8%
Dietary Fiber 19.3 g77.3%
Sugars 5.6 g
Protein 49 g98.5%
Vitamin A 36.6% Vitamin C 90.6%
Calcium 7.7% Iron 31.3%
*Based on a 2000 Calorie diet