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Seared Bass with Basil 4 Servings / Serving Size: 4 oz.
Ingredients
- 1 1/2 Tbsp olive oil
- 1 lb sea bass filets or any other thick firm white fish
- 4 garlic cloves, thickly sliced
- 1/4 tsp red pepper flakes
- 1 15-oz. can diced tomatoes, drained
- 8 whole basil leaves
- 1/4 tsp dried oregano
- 2 Tbsp balsamic vinegar
- 2 tsp sugar
Salt and pepper to taste
Directions
- Heat the oil in a large nonstick skillet over medium heat. Sprinkle the fish filets with salt and pepper. Sear the fish for 3 minutes per side. Remove from the skillet.
- Add the garlic and red pepper flakes to the skillet and sauté 30 seconds. Add the tomatoes, basil, and oregano and bring to a boil. Put the fish back in the pan and cook for 7 minutes until it barely flakes.
- In a small saucepan, combine the vinegar and sugar and cook for 2 minutes until syrupy. To serve, place the tomato basil sauce on each plate. Top with the fish. Drizzle the vinegar and sugar mixture over each filet.
EXCHANGE:
1 Vegetable 3 Very Lean Meat 1 Fat
Nutritional Information
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PER SERVING Calories 184 Calories from Fat 66
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Total Fat 7g
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Sat. Fat 0.7g
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Cholesterol 47mg
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Sodium 202mg
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Total Carbohydrates 7g
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Dietary Fiber 1g
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Sugars 6g
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Protein 22g
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