Sea Bass Veracruz Recipe

A nourishing balance of flavor and function, this Sea Bass with Wild Rice and Broccolini is rich in omega-3’s and perfect for those exploring grain-free options. With anti-inflammatory benefits and mindful portioning, this dish is a delicious way to fuel your body with clean, satisfying ingredients.

Sea Bass Veracruz

with Wild Rice and Broccolini

Yield: Serves 4

Active Time: 30 minutes

Total Time: 1 hour

Wild rice is actually a grass, so this meal fits the bill for guests trying out a grain-free diet. And sea bass is a great source of omega-3’s, the healthy fat that has anti-inflammatory effects in your body. It's important to eat a variety of fish, usually in low-to-moderate mercury categories. Since sea bass contains a moderate amount of the metal, we recommend eating fewer than three servings per month. Keep in mind, too, that the 4-ounce portions the recipe calls for are about the size of a deck of cards.

Veracruz Sauce

• ½ tablespoon extra-virgin olive oil

• ½ onion, thinly sliced

• 2 garlic cloves, minced

• 1 jalapeño pepper, seeded, diced

• 1 28-ounce can diced tomatoes, drained

• 1 fresh bay leaf

• 1 tablespoon chopped fresh oregano

• 1 tablespoon chopped fresh parsley

• ¾ cup sliced Kalamata olives

• 1 tablespoon capers, drained, rinsed

Instructions:

In a medium sauté pan over medium heat, add the olive oil. Add the onions, garlic and jalapeños and slowly sauté until the vegetables are caramelized (about 10 minutes). Add the tomatoes, bay leaf, oregano, parsley, olives and capers. Turn the heat down to a simmer and continue to cook for about 20 minutes. Remove from the heat, cover and keep warm.

Wild Rice

• 2 cups vegetable stock

• 1 teaspoon kosher or sea salt

• 1 cup wild rice

• ¼ cup toasted almonds

Instructions:

In a medium saucepan over high heat, bring the vegetable stock to a boil. Add the salt and wild rice and turn down to a simmer. Cover with a lid and cook for 15 minutes or until the rice absorbs the liquid. Fold in the toasted almonds. Cover and keep warm.

Broccolini

• 1 tablespoon extra-virgin olive oil

• 2 cups broccolini, the bottom third trimmed

• 1 tablespoon chopped fresh parsley

Instructions:

In a large sauté pan over medium heat, add the olive oil. Add the broccolini and sauté for about 2 minutes. Add 2 tablespoons of water and steam. Toss in the parsley. Remove from the heat and keep warm.

Sea Bass

• 1 pound sea bass (4-ounce portions), cleaned, skin on

• kosher or sea salt

• 1 tablespoon grapeseed oil

Instructions:

Preheat the oven to 350℉. Lightly salt the sea bass. In a non-stick sauté pan over medium-high heat, add the grapeseed oil. Sear the sea bass for about one minute on each side, or until you achieve a golden brown color. Place in the oven skin side down for about 7 minutes. Remove from the oven.

To assemble, place the Wild Rice in the middle of the plate with the Broccolini surrounding it and the Sea Bass on top covered with the Veracruz Sauce.

Enjoy!

Nutrition Per Serving

Cal 364 Fat 18g Protein 28g Carbs 26g Sugar 3g Fiber 5g Sod 374mg