Grilled Sea Bass with Mashed Potatoes and Vegetables Vinaigrette

Grilled Sea Bass with Mashed Potatoes and Vegetables Vinaigrette
Grilled Sea Bass with Mashed Potatoes and Vegetables Vinaigrette

Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

Category: Seafood

Cuisine: American

Grilled Sea Bass with Mashed Potatoes and Vegetables Vinaigrette

Grilled Sea Bass with Mashed Potatoes and Vegetables Vinaigrette – Per serving:     218 calories (17% calories from fat), 29 g protein, 4 g total fat (0.9 g saturated fat), 17 g carbohydrates, 3 g dietary fiber, 58 mg cholesterol, 156 mg sodium, 894 mg potassium

Ingredients

  • 4 5-ounce (150 g) sea bass fillets, skinned
  • Chili Rub:
  • 1 teaspoon dried coriander
  • 1/2 teaspoon lemon pepper
  • 1/2 teaspoon dried chili powder
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon kosher salt (optional)
  • Vegetables Vinaigrette:
  • 1 teaspoon olive oil
  • 1 red bell pepper, seeded and sliced
  • 3 ounces (90g) shitake mushrooms, stemmed and sliced
  • 3 scallions, sliced
  • 1 tablespoon sherry vinegar
  • 2 teaspoons minced fresh mint leaves
  • 1/4 ounce (8 g) fresh chives, chopped, with extra for garnish (optional)
  • Mashed Potatoes
  • 2 Russet or Idaho potatoes, peeled and cut quartered
  • 1/4 to 1/3 cup low fat, low salt chicken broth
  • freshly ground pepper

Instructions

  1. Preheat the broiler.
  2. To make the chili rub: Place the spices and salt (if using) in a food processor or spice grinder and grind. Rub the sea bass with the mixture and set aside.
  3. To prepare the vegetables vinaigrette: Heat the oil in a skillet. Add the pepper, mushroom and scallion, and sauté for 5 minutes over low heat. Stir in the vinegar, mint, and chives. Set aside.
  4. Bring the potatoes to a boil in a large pot. When cooked through, mash with the stock and pepper to taste. Keep warm.
  5. Broil the sea bass until browned and cooked through, about 3 to 4 minutes per side.
  6. To serve, place 1/4 of the potatoes on each of 4 large plates. Top potato with a fillet of fish and surround with some of the vegetables. Garnish with chives (if using)

Notes

Diabetic exchanges:     4 very lean protein, 1 carbohydrate (bread/starch)

Nutrition Facts

Grilled Sea Bass with Mashed Potatoes and Vegetables Vinaigrette

Serves 4

Amount Per Serving
Calories 218
% Daily Value*
Total Fat 4 6.2%
Saturated Fat 0.9 4.5%
Trans Fat
Cholesterol 58 19.3%
Sodium 156 6.5%
Total Carbohydrate 17 5.7%
Dietary Fiber 3 12%
Sugars
Protein 29
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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