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Sea Bass on a Bed of Swiss Chard and Browned Rosemary Potatoes Recipe

Sea Bass on a Bed of Swiss Chard and Browned Rosemary Potatoes Recipe

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Sea Bass on a Bed of Swiss Chard and Browned Rosemary Potatoes

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Ingredients:

Serving

1 -1 1/2 lb chilean sea bass fillet, bones removed,cut in 4 serving pieces
salt and pepper
1/4 cup flour , more if needed
4 tbsp rosemary oil
1 small onion, minced
4 -6 cloves garlic, minced or pressed,divided
1 tbsp fresh rosemary, minced
4 cups chopped swiss chard , main stem removed & washed
2 large potatoes
2 sun-dried tomatoes packed in oil, diced,for garnish

Directions:

Preheat oven for 375 degrees.
Lightly season the fish with salt and pepper, then coat with flour, shaking off the excess.
Heat two tablespoons oil in a skillet over medium-high heat, add the fish pieces and cook just until lightly browned, about 1 minute on each side.
Transfer to a casserole dish and place in oven for 10-15 minutes.
Add the onion and 3 cloves garlic to the skillet and cook, stirring, until beginning to soften, 1 to 2 minutes.
Slice pre boiled potatoes and add to the onions browning on both sides add rosemary, salt and pepper.
Meanwhile heat 2 tablespoons rosemary oil and toss in 3 minced cloves of garlic till almost browned add the Swiss chard till wilted about 3 minutes, season with salt and pepper.
Place wilted chard on platter place cooked fish on top.
Arrange browned potatoes around the Swiss chard.
Sprinkle with diced sun dried tomatoes.
Garnish with fresh rosemary.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	355.38 Kcal (1488 kJ)
Calories from fat	97.78 Kcal
		% Daily Value*
Total Fat	10.86g	17%
Cholesterol	76.53mg	26%
Sodium	678.25mg	28%
Potassium	440.73mg	9%
Total Carbs	31g	10%
Sugars	6.7g	27%
Dietary Fiber	4.28g	17%
Protein	39.12g	78%
Vitamin C	16.1mg	27%
Vitamin A	0.7mg	22%
Iron	2.1mg	12%
Calcium	78.4mg	8%

Amount Per 100 g
Calories	120.19 Kcal (503 kJ)
Calories from fat	33.07 Kcal
		% Daily Value*
Total Fat	3.67g	17%
Cholesterol	25.88mg	26%
Sodium	229.39mg	28%
Potassium	149.06mg	9%
Total Carbs	10.49g	10%
Sugars	2.27g	27%
Dietary Fiber	1.45g	17%
Protein	13.23g	78%
Vitamin C	5.4mg	27%
Vitamin A	0.2mg	22%
Iron	0.7mg	12%
Calcium	26.5mg	8%

* 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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