Seared Chilean Sea Bass with Mushroom and Fennel Stew

HEALTHY RECIPE FROM THE PRITIKIN COOKING SCHOOL

"Healthy" does not have to mean "blah!" The award-winning chefs at Pritikin are masters at showing people how delicious healthy eating can be.

fish_crab Pritikin Recipe

The healthiest animal food choices are omega-3-rich fish such as salmon, sardines, herring, mackerel, and trout, advises the Pritikin Eating Plan. Most other fish, plus shelled mollusks like clams and scallops, are healthy choices, too. Enjoy fish tonight with this yummy recipe.

Seared Chilean Sea Bass with Mushroom and Fennel Stew
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This entrée combines the succulent, flaky texture of Chilean sea bass with the licorice essence of fennel, the meatiness of mushrooms, the marvelous intensity of balsamic glaze, and the zip of dill. A real show-stopper! It pairs well with just about any whole grain, steamed vegetable, or potato, including mashed, scalloped, and roasted varieties.
Servings Prep Time Cook Time
4people 40minutes 30minutes
Servings Prep Time
4people 40minutes
Cook Time
30minutes
Ingredients
Servings: people Units:
Ingredients
Servings: people Units:
Instructions
    PROCEDURE FOR STEW
    1. In a large nonstick saucepan over a medium-hot flame, sauté garlic and onion until glossy, about 3 minutes. Add fennel and carrot, and sauté 5 minutes more. Add mushrooms.
    2. Deglaze saucepan with wine. (To deglaze: Pour wine into pan, then gently scrape bottom of pan with a wooden spoon to loosen the caramelized juices.)
    3. Add thyme, 1 tablespoon of fish seasoning, curry powder, and balsamic glaze. Cook for 5 minutes over low flame, stirring occasionally.
    4. Add vegetable stock and cook over medium flame for 10 minutes. Add red peppers, pepper flakes, and dill. Cook for another 2 minutes.
    PROCEDURE FOR SEA BASS
    1. When stew is almost finished, season both sides of fish fillets with 1 tablespoon fish seasoning.
    2. In a large hot nonstick skillet, sear fillets on one side for 3 minutes. Then flip and sear other side for 3 minutes. Reduce heat, cover, and cook for 2 to 3 more minutes.
    3. On each dinner plate, place one-quarter of the stew. Top with fillet.
    Recipe Notes

    * To make your own Pritikin Fish Seasoning, combine equal parts onion powder, garlic powder, dry dill weed, granulated lemon, and paprika.  Or order our chefs’ Pritikin Fish Seasoning online, or call 800.327.4914.

    ** To make balsamic vinegar glaze, pour a cup of balsamic into a small saucepan and simmer on stove till the balsamic is thick enough to coat the back of a spoon, about 30 minutes.  The yield is about ¼ cup.  Keep watch while simmering to prevent over-reducing and burning.

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