CREAMY TUSCAN GARLIC SEA
BASS
I have made the classic dish using chicken and we loved it,
so I thought I’d try the same idea with fish. It was very good too and a great way to add vegetables and interest to fish fillets. No breading required for the fish, so a really easy and quick supper.
6 Sea Bass
fish fillets, OR your
favorite fish (1 lb 10 oz; 738 g)
2
tbsp olive oil (30 mL)
Salt
and pepper, to taste
1/2 cup
sun-dried tomatoes, cut up (125 mL)
1
tbsp minced garlic, from a jar (15 mL)
11/4
cups chicken stock (300 mL)
1
cup frozen spinach leaves (250 mL)
(squeeze the liquid out)
1/2 cup
heavy cream (125 mL)
1/4 cup grated
Parmesan cheese, from a jar (60 mL)
1
tsp dried oregano (5 mL)
1
tsp dried parsley (5 mL)
Rinse fish with cold running water. Pat fish fillets
dry with paper towels. Salt and pepper the fish fillets on both sides lightly. In
large nonstick frying pan, in olive oil, fry fish 4 minutes on one side, flip
and fry the other side as well about 4 to 5 minutes, flipping again if it is
getting too dark on one side. Thinner
fillets will cook faster. When cooked
the fish is white and flakes easily with a fork.
While cooking the fish in a saucepan, fry sun-dried
tomatoes and garlic together about 2 minutes.
Add chicken stock, spinach, cream Parmesan, oregano and parsley. Cook until liquid has reduced some and add
cooked fish. Simmer a couple of minutes
and serve.
Yield: 6 servings
1
serving
272.8
calories
26.9
g protein
16.3
g fat
0.3 g fiber
3.9
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g net carbs
