- Recipes Home
- Interest Groups
Sea Bass With Couscou Crust And Tomato Olive Vinaigrette Recipe
|Couscous||3⁄4 Cup (12 tbs)|
|Boiling water/175 milliliter homemade chicken stock||3⁄4 Cup (12 tbs)|
|Ground cumin||1 Teaspoon|
|All purpose flour||1⁄2 Cup (8 tbs)|
|Egg/2 egg whites, beaten||1|
|Sea bass fillets||6 (1 Inch / 2.5 centimeter Thick Skin Removed 4 ounce / 125 Gram Each 6)|
|Olive oil||1 Tablespoon|
|Mixed salad greens||10 Cup (160 tbs)|
|Red wine vinegar||2 Tablespoon|
|Lemon juice||2 Tablespoon|
|Garlic||1 Clove (5 gm), minced|
|Tomato juice||1⁄4 Cup (4 tbs)|
|Olive oil||2 Tablespoon|
|Chopped sun dried tomatoes||2 Tablespoon, dried|
|Shredded basil/Chopped parsley||2 Tablespoon, shredded|
Calories 405 Calories from Fat 111
% Daily Value*
Total Fat 12 g19.2%
Saturated Fat 2.3 g11.3%
Trans Fat 0 g
Cholesterol 104.9 mg
Sodium 475.9 mg19.8%
Total Carbohydrates 34 g11.2%
Dietary Fiber 3.1 g12.5%
Sugars 4.7 g
Protein 38 g76.7%
Vitamin A 38.1% Vitamin C 45.1%
Calcium 6.7% Iron 15.5%
*Based on a 2000 Calorie diet
Combine boiling water with cumin and salt and pour over couscous.
Cover tightly with foil and allow to rest for 15 minutes.
Fluff with fork and reserve.
Place flour in shallow dish.
Place beaten egg in second shallow dish.
Pat fish dry.
Dip fish into flour and shake off excess.
Dip into egg and allow excess to drip off.
Pat couscous into fish to coat all over.
Refrigerate until ready to cook.
For vinaigrette, in bowl, combine vinegar, lemon juice, garlic and pepper.
Whisk in tomato juice and oil.
Stir in tomatoes, basil and salt.
Heat 1 tbsp/15 mL olive oil in non-stick ovenproof skillet on high heat.
Add fish and cook for 1 minute.
Turn gently and cook for 1 minute longer.
Transfer to preheated 425Â°F/220Â°C oven and bake for 10 minutes or until cooked through.
Serve fish on salad greens and drizzle with vinaigrette.