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Chilean Seabass with Thai-spiced Mashed Yams Recipe

Chilean Seabass with Thai-spiced Mashed Yams Recipe

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Chilean Seabass with Thai-spiced Mashed Yams

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Ingredients

Count

Nutrition

395

Calories

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Ingredients:

Serving

1 lb yams or sweet potatoes
2 cups fat-skimmed chicken broth
1/2 tsp thai red curry paste
1/2 lb chilean seabass, cut into 4 equal pieces
2 tbsp finely shredded fresh basil leaves
salt

Directions:

Peel yams and cut into 1/2-inch chunks.
In a 10- to 12-inch nonstick frying pan over high heat, combine yams, broth, and curry paste. Bring to a boil, then stir often until yams are tender when mashed, 10 to 15 minutes. With a slotted spoon, transfer to a bowl. Pour broth into another bowl. Wipe pan dry.
Meanwhile, rinse fish and pat dry. Return pan to heat and add fish. Cook until well browned on each side and opaque but still moist looking in center of thickest part (cut to test), about 10 minutes.
As fish cooks, mash yams with a mixer or potato masher. Add some of the reserved broth if you want softer yams. Save extra broth for other uses.
Spoon yams onto plates and top with fish. Scatter basil over portions and add salt to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	394.75 Kcal (1653 kJ)
Calories from fat	3.36 Kcal
		% Daily Value*
Total Fat	0.37g	1%
Sodium	286.12mg	12%
Potassium	1543.93mg	33%
Total Carbs	91.01g	30%
Sugars	18.16g	73%
Dietary Fiber	13.81g	55%
Protein	9.28g	19%
Vitamin C	10.1mg	17%
Vitamin A	4.5mg	151%
Iron	4.7mg	26%
Calcium	147.7mg	15%

Amount Per 100 g
Calories	85.58 Kcal (358 kJ)
Calories from fat	0.73 Kcal
		% Daily Value*
Total Fat	0.08g	1%
Sodium	62.03mg	12%
Potassium	334.72mg	33%
Total Carbs	19.73g	30%
Sugars	3.94g	73%
Dietary Fiber	2.99g	55%
Protein	2.01g	19%
Vitamin C	2.2mg	17%
Vitamin A	1mg	151%
Iron	1mg	26%
Calcium	32mg	15%

* 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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