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Oven-Roasted Sea Bass with Couscous and Warm Tomato Vinaigrette Recipe

Oven-Roasted Sea Bass with Couscous and Warm Tomato Vinaigrette Recipe

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Oven-Roasted Sea Bass with Couscous and Warm Tomato Vinaigrette

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Ingredients

Count

Nutrition

283

Calories

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Ingredients:

Serving

1 green onion
2 tbsp olive oil
2 garlic cloves, minced
1 cup chopped tomato
3 tbsp fresh lemon juice, divided
1 tbsp sherry vinegar
1 tsp kosher salt, divided
1 1/4 cups fat-free , less-sodium chicken broth
2/3 cup uncooked couscous
1/4 cup chopped fresh chives
4 (6-oz) sea bass or halibut fillets (about 1 1/2 inches thick)
1/4 tsp freshly ground black pepper
cooking spray
8 (1/4-inch- thick) slices lemon, halved (about 1 lemon)
whole chives (optional)

Directions:

Preheat oven to 350°.
Cut green onion into 3-inch pieces, and cut pieces into julienne strips.
Heat oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 30 seconds or until garlic begins to brown. Add the tomato and onions; reduce heat to medium, and cook for 1 minute. Remove from heat; stir in 2 tablespoons lemon juice, vinegar, and 1/2 teaspoon salt. Keep warm.
Combine 1 tablespoon lemon juice, 1/4 teaspoon salt, and broth in a medium saucepan; bring to a boil. Gradually stir in couscous and chopped chives. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Cover and keep warm.
Sprinkle fish with 1/4 teaspoon salt and pepper. Place fillets in an 11 x 7-inch baking dish coated with cooking spray. Place 4 halved lemon slices on each fillet. Bake at 350° for 20 minutes or until fish flakes easily when tested with a fork. Serve over couscous, and top with vinaigrette. Garnish with whole chives, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	282.92 Kcal (1185 kJ)
Calories from fat	71.15 Kcal
		% Daily Value*
Total Fat	7.91g	12%
Cholesterol	11.62mg	4%
Sodium	706.92mg	29%
Potassium	580.46mg	12%
Total Carbs	37.74g	13%
Sugars	6.9g	28%
Dietary Fiber	5.59g	22%
Protein	18.2g	36%
Vitamin C	75.6mg	126%
Iron	3.1mg	17%
Calcium	107.6mg	11%

Amount Per 100 g
Calories	87.23 Kcal (365 kJ)
Calories from fat	21.94 Kcal
		% Daily Value*
Total Fat	2.44g	12%
Cholesterol	3.58mg	4%
Sodium	217.97mg	29%
Potassium	178.98mg	12%
Total Carbs	11.64g	13%
Sugars	2.13g	28%
Dietary Fiber	1.73g	22%
Protein	5.61g	36%
Vitamin C	23.3mg	126%
Iron	1mg	17%
Calcium	33.2mg	11%

* 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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