- Calories 307
- Calories from fat 153
- Protein 34g
- Carbohydrate 6g
- Sugar 1g
- Fiber 3g
- Fat 17g
- Sat fat 3g
- Calcium 150mg
- Iron 5mg
- Sodium 757mg
- Cholesterol 136mg
Striped Bass With Shallot Vinaigrette
Hector Manuel Sanchez
This whole-meal striped bass recipe checks off all the nutritional boxes. Coming in at just 307 calories, the preparation offers up 34 grams of protein and a side of spinach, all ready in just half an hour. If you tend to cook salmon or shrimp at home, widen the net (har, har) a little with striped bass, a sustainable seafood choice available wild and farmed. Halibut’s a great substitution, too, if you can’t find bass at your local market. For this all-in-one supper, you’ll sauté shallots and make a quick vinaigrette before cooking the striped bass and spinach and plating it altogether.
How to Make It
Step 1
In a saucepan, over medium-low heat, simmer the shallots in ½ cup of the oil until they are light golden brown, about 12 minutes.
Step 2
Transfer the shallots to a bowl and stir in the capers, vinegar, and ¼ teaspoon each salt and pepper. Set aside.
Step 3
Heat 1 tablespoon of the oil in a large skillet over medium-high heat.
Step 4
Season the fish with ¼ teaspoon each salt and pepper and cook until opaque, about 4 minutes per side. Divide among plates.
Step 5
Wipe out the skillet and heat the remaining 2 tablespoons oil over medium heat. Add the spinach, ½ teaspoon salt, and ¼ teaspoon pepper.
Step 6
Cook, stirring, until wilted, 2 to 3 minutes. Serve with the striped bass, drizzling the vinaigrette over the top.
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loratliff
2011-02-24T07:45:56-05:00
This was great. My boyfriend thought there was a touch too much vinegar in the vinaigrette, but I love the shallot prep. Since I only made two fish filets, I saved my extra vinaigrette and topped some pasta with it—delicious! Also, I used barramundi instead of sea bass.
cilantro88
2009-11-29T11:27:44-05:00
Are there nutritional facts available for this recipe?
