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Little Minnie

Reged: 04/16/04
Posts: 4987
Loc: Minnesota
baked sea bass
      10/16/05 03:22 PM


Baked Fish with Roasted Potatoes, Tomatoes, and Salmoriglio Sauce

Here's a one-dish main course that can be served directly from the dish in which it's baked. You can make the roasted-potato mixture and tomato topping up to an hour ahead. Just cover them with foil and keep warm before finishing the dish. Most any firm white fish will work here - try orange roughy, mahimahi, or amberjack if sea bass isn't avalaible.


6 cups peeled red potatoes, cut into 1/8-inch slices (about 2 pounds)
4 cups thinly sliced fennel bulb (about 2 small bulbs)
1 tablespoon olive oil, divided
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 teaspoon fennel seeds
3 garlic cloves, minced
3/4 cup dry white wine
6 tablespoons chopped fresh flat-leaf parsley, divided
1 tablespoon grated orange rind
1 1/2 teaspoons dried oregano
1 (28-ounce) can whole tomatoes, drained and chopped
6 (6-ounce) sea bass fillets or other firm white fish fillets
Lemon rind strips (optional)
Salmoriglio Sauce

Preheat oven to 450°.
Combine the potatoes, sliced fennel, 2 teaspoons oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a 13 x 9-inch baking dish; toss gently to coat. Bake at 450° for 30 minutes.

Heat 1 teaspoon oil in a medium nonstick skillet. Add fennel seeds and garlic; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, wine, 4 tablespoons parsley, orange rind, oregano, and tomatoes; bring to a boil. Reduce heat; simmer 8 minutes.

Sprinkle fillets with 1/4 teaspoon salt and 1/8 teaspoon pepper. Arrange fillets over potato mixture; spread tomato mixture over fillets. Bake at 450° for 20 minutes or until the fish flakes easily when tested with a fork. Sprinkle with 2 tablespoons parsley; garnish with lemon rind strips, if desired. Serve with Salmoriglio Sauce.

(Totals include Salmoriglio Sauce)

Yield: 6 servings (serving size: 1 fillet, about 1 cup potato mixture, and 2 teaspoons salmoriglio sauce)

CALORIES 379(26% from fat); FAT 10.9g (sat 1.9g,mono 5.8g,poly 2g); PROTEIN 37.2g; CHOLESTEROL 70mg; CALCIUM 145mg; SODIUM 892mg; FIBER 3.6g; IRON 4.6mg; CARBOHYDRATE 34.2g
Cooking Light, DECEMBER 2000
Salmoriglio Sauce

Salmoriglio (sahl-moh-REE-lyee-o) is a pungent Italian sauce of olive oil, lemon, garlic, and oregano. Pass it around the table for drizzling over the fish. Freshness is key for this vibrant sauce, so make it as close to serving time as possible.
This recipe goes with Baked Fish with Roasted Potatoes, Tomatoes, and Salmoriglio Sauce


2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano
1 teaspoon kosher salt
1 teaspoon grated lemon rind
2 garlic cloves, minced
Dash of freshly ground black pepper

Combine all ingredients, stirring well with a whisk.

Yield: 1/4 cup (serving size: 2 teaspoons)

CALORIES 44(92% from fat); FAT 4.5g (sat 0.6g,mono 3.3g,poly 0.4g); PROTEIN 0.1g; CHOLESTEROL 0.0mg; CALCIUM 9mg; SODIUM 320mg; FIBER 0.1g; IRON 0.2mg; CARBOHYDRATE 1.1g
Cooking Light, DECEMBER 2000




I made this last night. The changes were that I couldn't find fennel at the store and so I used a yellow onion. I also used no oil for the garlic/tomatoes and also the potatoes needed to cook longer. The sauce is not necessary at all. A sprinkle of herbs and lemon juice is plenty. In fact too much lemon isn't good. I thought this was very easy to make. I suggest fresh herbs. also I didn't use the orange zest or fennel seeds. Oh yeah and seabass is $22 a pound so I used a nice cod fillet that I cut into 5 equal pieces.







--------------------
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!

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