dish
Cornmeal Crusted Sea Bass with Corn and Tomatillo Salsa

8
Serves
309
Calories
16
Nutrients
14
Vitamins

Ingredients

2/3 cup seeded and diced tomato
2/3 cup seeded and diced cucumber
2/3 cup chopped red onion
2/3 cup diced red bell pepper
1/4 cup chopped cilantro
2 tablespoons fresh lime juice
1/4 cup olive oil
1 cup buttermilk
1 cup cornmeal

Cooking Instructions

For the salsa:

1. Roast the corn over an open flame or under a broiler until just browned. When cool, cut the kernels from the cob. Put in a medium bowl and set aside.

2. Place the tomatillos in a small saucepan and cover with water. Bring to a boil, lower the heat and simmer until soft, about 5 minutes. Drain and purée in a blender until smooth. Pour into the bowl containing the corn. Add the tomatoes, jalapeños, cucumber, onion, red pepper, cilantro, lime juice, salt and pepper. Set aside.

For the sea bass:

1. In a large skillet, heat the olive oil over medium heat.

2.Pour the buttermilk into a shallow dish and sprinkle the cornmeal onto another shallow dish. Season the fish fillets with salt and pepper; dip each fillet into buttermilk, then dredge in cornmeal.

3. Sauté the fish fillets until lightly browned, 3 to 4 minutes per side.

4. Transfer to warm plates and serve with room-temperature salsa on the side.

Serving Size: 1 fillet of fish and 1/2 cup of salsa

Nutrition Information

Number of Servings: 8
Calories
309
Protein
25 g
Total Carbohydrate
29 g
Dietary Fiber
3 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
3 g
Total Fat
10 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
47 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
33 %
Percent Calories from Carbohydrate
37 %
Percent Calories from Fat
30 %
Vitamin A
1391 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
2 mcg
Vitamin C
50 mg
Vitamin D
0 IU
Folate
65 mcg
Vitamin E
2 IU
Vitamin K
5 mcg
Pantothenic Acid
1 mg
Calcium
60 mg
Iron
1 mg
Phosphorus
322 mg
Potassium
697 mg
Sodium
628 mg
Zinc
1 mg