Black Sea Bass with Moroccan Vegetables and Chile Sauce |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Treat your taste buds to meals that incorporate all six flavors, like this one from Teresa Long, in-house nutritionist at the Chopra Center for Wellbeing. Ingredients:
1 teaspoon olive oil |
1 cup chopped leeks (or onions) |
3 cloves garlic, chopped |
2 teaspoons chopped fresh oregano |
2 teaspoons curry powder |
1 teaspoon allspice |
1/8 teaspoon freshly ground black pepper |
2 cups chopped fresh tomato |
1 large green bell pepper, cored, seeded and thinly sliced |
2 celery stalks, thinly sliced |
2 tablespoons low-sodium soy sauce |
1/2 cup low-sodium, fat-free vegetable stock |
2 large carrots, peeled and thinly sliced |
1 cup cauliflower florets |
1 cup broccoli florets |
1/2 cup low-sodium, fat-free vegetable stock |
4 cups fresh spinach |
2 large zucchini, cut into 1/4-inch chunks |
4 fillets black sea bass (about 6 ounces each) |
1 cup couscous |
2 teaspoons pine nuts |
1/4 cup fresh dill, chopped |
1/4 cup crumbled feta |
Directions:
1. Line a 9 x 12 baking dish with foil. Set aside. Heat oven to 400°F. Heat oil in a large saucepan over medium heat. Cook leeks, garlic, oregano, curry, allspice and black pepper until leeks become translucent, stirring, 2 to 3 minutes. Add tomato, bell pepper, celery and soy sauce. Cook until pepper softens, 2 to 3 minutes. Add stock. Simmer, covered, 25 to 30 minutes. Place carrots, cauliflower, broccoli and stock in prepared dish. Bake until vegetables begin to soften, 10 to 12 minutes. Remove from oven. Add spinach and zucchini. Place fish on top of vegetables. Drizzle with sauce. Bake until fish is cooked through and vegetables are tender, 15 to 20 minutes. While fish cooks, prepare couscous as directed on package. Top each plate with 1/4 cup couscous, 1/4 of vegetables and 1 fillet. Sprinkle with pine nuts, dill and feta. Serve immediately.
2. Nutritional analysis per serving: 499 calories, 8.7 g fat (2.3 g saturated), 10.4 g fiber, 61 g carbs, 45.5 g protein Nutritional analysis provided by Self
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