Sea Bass With Couscou Crust And Tomato Olive Vinaigrette Recipe

This sea bass recipe is prepared with a cous cous crust along with a tomato and olive vinaigrette. Baked with a coat of flour, eggs and cous cous, the sea bass comes out with a crispy crust and is served with a vinaigrette of red wine vinegar, lemon juice, tomato sauce, and flavored with garlic and basil.

Summary

Health IndexAverageServings6
CuisineCourse

Ingredients

 Couscous3⁄4 Cup (12 tbs)
 Boiling water/175 milliliter homemade chicken stock3⁄4 Cup (12 tbs)
 Ground cumin1 Teaspoon
 Salt1⁄2 Teaspoon
 All purpose flour1⁄2 Cup (8 tbs)
 Egg/2 egg whites, beaten1
 Sea bass fillets6 (1 Inch / 2.5 centimeter Thick Skin Removed 4 ounce / 125 Gram Each 6)
 Olive oil1 Tablespoon
 Mixed salad greens10 Cup (160 tbs)
 Red wine vinegar2 Tablespoon
 Lemon juice2 Tablespoon
 Garlic1 Clove (5 gm), minced
 Pepper1⁄2 Teaspoon
 Tomato juice1⁄4 Cup (4 tbs)
 Olive oil2 Tablespoon
 Chopped sun dried tomatoes2 Tablespoon, dried
 Shredded basil/Chopped parsley2 Tablespoon, shredded
 Salt To Taste

Nutrition Facts

Serving size

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

Directions

Place couscous in shallow baking dish.
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 425°F/220°C oven and bake for 10 minutes or until cooked through.
Serve fish on salad greens and drizzle with vinaigrette.
Quantcast