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Home » Recipes » Seafood » 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
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:

Amount Per Serving 4
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.

Diabetic Dinner Recipes

6.4.5
https://diabeticdinnerrecipes.com/blog-post/grilled-sea-bass-with-mashed-potatoes-and-vegetables-vinaigrette/
diabeticdinnerrecipes.com
Jul 28, 2019Linda Andini

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Linda Andini

Hey, I’m Linda Andini! Thank you for your visit our site, I am very happy !! So many favorite diabetic foods around the table, especially when surrounded by people I love. And of course, everything gets better with a lot of delicious food recipes.

July 28, 2019 Free-Sugar, Low-Carb, Low-Cholesterol, Low-Fat, Sesame-Free, Soy-Free
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