Seared Chilean Sea Bass with Curried Mushrooms
Seared Chilean Sea Bass with Curried Mushrooms
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.
Yield: 4 people
Materials
FISH SEASONING
- 4 4-ounce serving Chilean Sea Bass
- 1 tablespoon Pritikin Fish Seasoning
CURRIED MUSHROOM STEW
- 1 tablespoon garlic chopped
- 1/2 cup onion diced
- 1/2 cup tomato diced
- 1 teaspoon ginger freshly granted
- 2 tablespoon curry powder (no-salt-added)
- 3 cups mushrooms (assorted) rough chopped
- 1/4 cup vegetable stock (low-sodium)
- 1/4 cup red bell pepper diced
- 1 tablespoon fresh thyme leaves chopped
- 1 tablespoon Pritikin Fish Seasoning
- 1/4 teaspoon crushed red pepper flakes
- 1 tablespoon fresh dill chopped
Instructions
- 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.
Notes
* 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.