Seared Chilean Sea Bass with Curried Mushrooms
Description
This dish can do wonders for both your heart and waistline! It contains heart-healthy omega-3 fatty acids from the fish. And it has about one-tenth the sodium that's in many restaurant entrees. That's very good news for your blood pressure! Also, this recipe adds up to only about 200 calories.
Ingredients
At a glance
Entrees
Fish & Seafood
Serves
4
- 4 4-ounce servings of Chilean Sea Bass
- 1 Tablespoon Pritikin Fish Seasoning *
Curried Mushroom Stew
- 1 Tablespoon chopped garlic
- ½ cup diced onion
- ½ cup diced tomato
- 1 teaspoon freshly grated ginger
- 2 Tablespoons no-salt-added curry powder
- 3 cups assorted mushrooms, rough chopped
- ¼ cup low-sodium vegetable stock
- ¼ cup diced red bell pepper
- 1 Tablespoon chopped fresh thyme leaves
- 1 Tablespoon Pritikin Fish Seasoning *
- ¼ teaspoon crushed red pepper flakes
- 1 Tablespoon chopped fresh dill
* To make your own Pritikin Fish Seasoning, mix together onion powder, garlic powder, dry dill weed, granulated lemon, and paprika. Or order our chefs’ Pritikin Fish Seasoning in the online store.
Methods/steps
- In a large, nonstick medium-hot saucepan, sauté garlic and onion until glossy. Add tomato, ginger, and curry powder. Cook for 5 minutes.
- Add mushrooms. Cover and simmer over low flame, stirring occasionally, till mushrooms have softened slightly.
- Add stock and cook at medium temperature for 10 minutes. Add red bell pepper, thyme, fish seasoning, pepper flakes, and dill. Simmer for another 2 minutes.
- While stew is simmering, season Sea Bass on both sides with Pritikin Fish Seasoning. In a large, hot nonstick skillet, sear fish on both sides for 3 minutes. Lower heat, cover, and cook an additional 3 minutes.
- On each of 4 dinner plates, place one-fourth of the mushroom stew. Top each serving of stew with a serving of Sea Bass.
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