dish
Pescado Veracruzana

4
Serves
336
Calories
16
Nutrients
16
Vitamins

Ingredients

3 tablespoons olive oil
1 small yellow onion , peeled and thinly sliced
2 cloves garlic ,peeled and minced
1/2 cup Spanish green olives (pichones) ,sliced
1/2 bunch fresh oregano leaves, washed and roughly chopped
1/2 cup white wine
3/4 cup fish stock or clam juice

Cooking Instructions

1. Season the fillets with salt and pepper.

2. Heat one very large, or two medium size sauté pans over medium-high heat for a minute, then add the olive oil. When the oil is sizzling, add the fillets, flesh side down, and turn the heat to very high. Sear the fillets until golden brown and flip to sear the other side. Remove the fillets from the pan(s) and reserve on a rack over a plate to catch the juices.

3. Return the pan(s) to the heat, add the onions and cook, stirring over high heat for 2-3 minutes. Add the garlic, jalapeño, lime, tomato, olives and oregano and sauté briskly 1 minute more.

4. Add the white wine and reduce by half. Add the fish stock and bring to a boil, reduce to a simmer and return the fillets along with their juices to the pan(s). Cook, covered, to finish cooking the fish, about 1-3 minutes depending upon the thickness of the fillets.

5. Taste the broth and adjust the seasoning. Serve immediately in soup plates with a generous ladle of broth and garnish with vegetables.

Serving Size: 1 sea bass fillet with broth and vegetables

Nutrition Information

Number of Servings: 4
Calories
336
Protein
34 g
Total Carbohydrate
11 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
4 g
Total Fat
15 g
Saturated Fat
2 g
Monounsaturated Fat
9 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
70 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
40 %
Percent Calories from Carbohydrate
13 %
Percent Calories from Fat
40 %
Vitamin A
844 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
3 mcg
Vitamin C
45 mg
Vitamin D
0 IU
Folate
23 mcg
Vitamin E
4 IU
Vitamin K
2 mcg
Pantothenic Acid
1 mg
Calcium
94 mg
Iron
1 mg
Phosphorus
382 mg
Potassium
708 mg
Sodium
707 mg
Zinc
1 mg