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fish_crab Pritikin Recipe
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Seared Chilean Sea Bass with Mushroom and Fennel Stew

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.
Prep Time40 minutes
Active Time30 minutes
Total Time1 hour 10 minutes
Course: Dinner, Lunch, Main Course, Main Dish
Cuisine: American, Continental, Fish
Yield: 4 people

Materials

FISH SEASONING

  • 4 four-ounce serving Chilean Sea Bass
  • 1 Tablespoon Pritikin Fish Seasoning See Recipe Notes.

MUSHROOM AND FENNEL STEW

  • 1 Tablespoon garlic (fresh) chopped
  • 1/2 cup onion diced
  • 1 cup fennel bulb thinly sliced (Cut out the tough inner center before slicing.)
  • 1 carrot finely diced
  • 2 cups shiitake mushrooms rough chopped
  • 1/2 cup medium-dry white wine
  • 1 tablespoon thyme leaves fresh chopped
  • 1 Tablespoon Pritikin Fish Seasoning See Recipe Notes.
  • 1/2 teaspoon curry powder
  • 2 Tablespoons balsamic vinegar glaze See Recipe Notes.
  • 1/4 cup vegetable stock (low-sodium)
  • 1/4 cup red bell pepper finely diced
  • 1/4 teaspoon red pepper flakes crushed
  • 1 Tablespoon dill (fresh) chopped

Instructions

PROCEDURE FOR STEW

  • 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.
  • 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.)
  • Add thyme, 1 tablespoon of fish seasoning, curry powder, and balsamic glaze. Cook for 5 minutes over low flame, stirring occasionally.
  • 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

  • When stew is almost finished, season both sides of fish fillets with 1 tablespoon fish seasoning.
  • 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.
  • On each dinner plate, place one-quarter of the stew. Top with fillet.

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.