March 7, 2007

Spicy Sea Bass in a Flash

Posted in recipes at 11:24 pm by virtualhealthyliving


-2- 6 oz fillets of sea bass, cod, or other firm white fish

-1 small onion, sliced

-1/2 cup pitted, chopped green olives

-1 12 oz can whole peeled tomatoes

-1/2 Tbsp olive oil

-Salt and pepper

-1/2 cup white wine

-2 cloves garlic, minced

-1 tsp crushed red pepper

How to Make it:

1 Heat a large saute pan over medium-high heat. Add the olive oil. 2 Season the fish with sal and peper. When the oil is hot, add the fillets flesh side down and cook for 3 minutes, until a crust has formed. Remove the fish from the pan and set aside. 3 Add the wine and onion to the pan and cook for 3 minutes. Add the olives, tomatoes, garlic, and red peppers and cook for another 3 minutes. Season with salt and pepper. 4 Return the fish to the pan. Baste the fillets with the simmering tomato sauce. Cook until the flesh flakes with gental pressure (5 to 7 minutes). Makes 2 servings.

Per Serving: 400 calories, 35 grams of protein, 13 grams of carbohydrates, 19 grams fat (2 g saturated),2 g fiber, 990 milligrams sodium.


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