Chilean Sea Bass Shepherd's Pie Recipe

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Chilean Sea Bass Shepherd's Pie
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Ingredients
10
Count
Nutrition
133
Calories
Total time
60
Minutes
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Ingredients:

  • 1 cup wild rice
  • 1 lb fish
  • 1/4 cup green pepper
  • 1 tsp garlic
  • 1/4 tsp sea salt
  • 1/4 tsp pepper

Directions:

  1. Layer the following ingredients in a glass baking dish in this particular order:.
  2. 1 teaspoon of extra virgin olive oil.
  3. 1 cup cooked long grain wild rice.
  4. 1 lb already baked Chilean Sea Bass (bake fillet at 400 degrees for 30 minutes – you cannot over cook this fish).
  5. 2/3 cup “Annie's Organic Original BBQ Sauce”
  6. Sautéed diced green peppers, fresh shitake mushrooms, and two cloves of garlic.
  7. 1 cup mashed red potatoes.
  8. Sea-salt and pepper to taste.
  9. **Please note: In the 90’s this fish was overfished almost to extinction. The Marine Stewardship Council, an international environmental agency based in London, has certified as sustainable one (yes 1) small Chilean Sea Bass fishery in the South Georgia and South Sandwich Islands in the South Atlantic near Antarctica. Whole Foods and a select group of high end suppliers will only purchases the fish from that particular fishery because of their unique practices, and this fishery represents only about 10% of the total harvest. Because of this, Whole Foods is the only place I will buy it as well, and on a very rare occasions.**.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 133.1 Kcal (557 kJ)
Calories from fat 40.71 Kcal
% Daily Value*
Total Fat 4.52g 7%
Sodium 248.33mg 10%
Potassium 198.36mg 4%
Total Carbs 16.77g 6%
Sugars 4.07g 16%
Dietary Fiber 1.86g 7%
Protein 6.29g 13%
Vitamin C 2.3mg 4%
Iron 1.1mg 6%
Calcium 30mg 3%
Amount Per 100 g
Calories 232.14 Kcal (972 kJ)
Calories from fat 71.01 Kcal
% Daily Value*
Total Fat 7.89g 7%
Sodium 433.14mg 10%
Potassium 345.98mg 4%
Total Carbs 29.25g 6%
Sugars 7.1g 16%
Dietary Fiber 3.24g 7%
Protein 10.96g 13%
Vitamin C 4mg 4%
Iron 1.9mg 6%
Calcium 52.3mg 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

  • 2.7
    Points
  • 3
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

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