Pan Fried Bass with Broccoli-Quinoa Pilaf

11 45 466
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Pan Fried Bass with Broccoli-Quinoa Pilaf
Health Highlights

Ingredients


3 tsp Extra virgin olive oil
1/2 small White onion (chopped)
1 tsp Himalayan sea salt
1 tsp Black pepper
1 cup Quinoa, uncooked
2 cup Broccoli, raw (chopped)
1/4 cup Raisins, seedless (sultana)
1/2 cup Slivered almonds
2 green onion (stem) Green onion (sliced)
681 gm Sea bass (4 fillets)
1/2 tsp Paprika

Instructions


Heat 1tsp of the oil in a medium saucepan over medium-high heat. Add the onion and season
with ¾tsp salt and ¼tsp pepper. Cook, stirring occasionally, until softened and starting to brown, about 4 minutes.

Add the quinoa and 1½ cups water to the saucepan and bring to a boil; reduce heat to low,
cover, and simmer gently until almost all the water has evaporated, about 12 minutes. Fold the broccoli and raisins into the quinoa, cover, and cook until the quinoa and broccoli are tender,
about 10 minutes more. Remove from heat and fold in the almonds, scallions, ½tsp salt, and
¼tsp pepper.

Meanwhile, heat the remaining 2tsp of oil in a large skillet over medium-high heat. Season the fish with the paprika, ¼tsp salt, and ¼tsp pepper and cook until opaque throughout, about 4minutes per side. Serve with the pilaf.

Nutrition Facts

Per Portion

Calories 466
Calories from fat 146
Calories from saturated fat 19.7
Total Fat 16.3 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.6 g
Monounsaturated Fat 8.1 g
Cholesterol 70 mg
Sodium 787 mg
Potassium 998 mg
Total Carbohydrate 41 g
Dietary Fiber 6.1 g
Sugars 7.2 g
Protein 42 g

Dietary servings

Per Portion


Fruit 0.2
Grain 2.1
Meat 1.9
Meat Alternative 0.4
Vegetables 0.6

Energy sources


Pygal33%455.04001936054149.5131008490380431%389.02802927420345282.284346749140136%300.67833473441385157.4748628317722733%31%36%CarbohydratesFatProtein
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