Chilean Sea Bass Moho and More Recipe

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Chilean Sea Bass Moho and More
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Ingredients
14
Count
Nutrition
505
Calories
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Ingredients:

Directions:

  1. 1. Prepare the Moho Sauce: Mix the garlic and onion in a small bowl with the cumin, salt, and pepper. Place the oil in a small, heavy saucepan over low heat. Add the onion mixture and cook, stirring, for 10 minutes or until translucent. Add the lime juice and vinegar, then simmer over medium-low heat for 5 minutes. (Makes 2/3 cup.)
  2. 2. Halve the sea bass fillets crosswise (into 8-ounce pieces).
  3. 3. In a shallow bowl, whisk the lime juice with 3 tablespoons of the olive oil, salt, pepper, and garlic. Add the fish and coat well. Marinate for 15 minutes. Remove and pat dry.
  4. 4. Preheat the oven to 450°F.
  5. 5. With a very sharp knife, score the skin side of the fish twice diagonally to prevent curling.
  6. 6. Place the remaining 2 tablespoons of olive oil in a nonstick skillet. Sear the fish, skin-side down, over medium heat, holding the fillets down with a spatula until the skin is crispy and golden brown.
  7. 7. Remove fish to an ovenproof dish or skillet and bake in the oven for 8 to 10 minutes, or until cooked through.
  8. 8. Meanwhile, set the Moho Sauce over very low heat and gently heat through.
  9. 9. Peel and slice the avocado in half lengthwise, remove the pit and slice each half into thin slices lengthwise.
  10. 10. To serve, place a fish fillet in the center of each of 4 dinner plates. Spoon 1 to 2 tablespoons of Moho Sauce atop each fillet. Fan 3 or 4 slices of avocado atop each serving and sprinkle with chopped cilantro. Place a bowl of the extra cilantro and a bowl of Moho Sauce on the table.
  11. Per serving: 292 calories, 10g carbohydrates, 13g protein, 24g fat, 50mg cholesterol. Nutritional analysis provided by New Wellness, Richmond, Va.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 504.66 Kcal (2113 kJ)
Calories from fat 376.25 Kcal
% Daily Value*
Total Fat 41.81g 64%
Cholesterol 61.22mg 20%
Sodium 105.29mg 4%
Potassium 337.7mg 7%
Total Carbs 9.94g 3%
Sugars 1.63g 7%
Dietary Fiber 3.86g 15%
Protein 29.79g 60%
Vitamin C 19.3mg 32%
Iron 0.8mg 5%
Calcium 25.6mg 3%
Amount Per 100 g
Calories 204.32 Kcal (855 kJ)
Calories from fat 152.33 Kcal
% Daily Value*
Total Fat 16.93g 64%
Cholesterol 24.79mg 20%
Sodium 42.63mg 4%
Potassium 136.73mg 7%
Total Carbs 4.03g 3%
Sugars 0.66g 7%
Dietary Fiber 1.56g 15%
Protein 12.06g 60%
Vitamin C 7.8mg 32%
Iron 0.3mg 5%
Calcium 10.4mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.8
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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