Nutrition

Healthy Recipe: Ring in the New Year With Pan-Seared Sea Bass

There are several foods that, if eaten on New Year’s, are associated with good luck in the year ahead. Fish is believed to be lucky because their scales resemble coins, and they swim in schools which invoke the idea of abundance. Here’s a healthy fish recipe to help you ring in the New Year and satisfy palates.

Pan-Seared Sea Bass with a Warm Tomato Vinaigrette Over a Roasted-Root Vegetable Salad 

Serves 6

Sea Bass
Ingredients:
  • 6 (6 ounce) sea bass filets or other firm white fish
  • 3 tablespoons extra virgin olive oil
  • 3 garlic cloves, minced
  • 1 cup diced tomato
  • 2 scallions, minced
  • 3 tablespoon fresh lemon juice
  • ½ cup white wine
  • 1 teaspoon kosher Salt
  • ½ teaspoon ground black pepper
Roasted-Root Vegetable Salad
Ingredients:
  • 12 red pearl onions, peeled
  • 1 large carrot, halved lengthwise and cut into 1/3-inch pieces
  • 1 large parsnip, halved lengthwise and cut into 1/3-inch pieces
  • 1 butternut squash, halved lengthwise and cut into 1/3-inch pieces
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon herbs de Provence
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 1 (5 ounce) bag baby arugula
  • 1 ripe pear, cored, halved and cut into wedges
  • ¼ cup toasted walnuts
Vinaigrette
Ingredients:
  • 2 tablespoons apple cider vinaigrette
  • 1 tablespoons honey
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • ¼ cup extra virgin olive oil
 Preparation:
  1. In a salad bowl, combine arugula, pear slices and roasted root vegetables.
  2. Add the vinaigrette and toss until coated. Set aside.
  3. In a 400-degree oven, roast all root vegetables in the oil, herbs de Provence and seasonings until they are tender and lightly brown., approximately 15 minutes. Set aside.
  4. Heat one-half amount of oil in a large pan and sauté sea bass on both sides until golden brown. Remove from pan.
  5. Add remaining oil and sauté garlic, tomatoes and scallion.
  6. Add lemon juice, white wine and seasonings and bring to a boil.
  7. Add sea bass back to pan, cover and braise until cooked through and flaky.
  8. Portion the roasted root vegetable salad on plates and top with pan seared sea bass and warm tomato vinaigrette.
  9. Garnish with chopped, toasted walnuts and slivered scallions.

 

Bon apetit!

 

Nutritional Information: Calories 494, Total Fat 25.8g, Saturated Fat 4.8, Cholesterol 0mg, Sodium 759mg, Total Carb. 27.4, Fiber 5.6g, Sugars 15.7g, Protein28.4g


Chef-Bob-Gilardi-Headshot-Final-203x300

ABOUT THE CHEF
Chef Bob Gilardi is executive chef and chief operations manager of dining services at Doctors Hospital. His culinary career at Baptist Health South Florida spans more than 30 years. Previously, Chef Bob served as executive sous chef at Hyatt Hotels and sauté and saucier cook at Chez Vendome restaurant in Coral Gables, Fla. Chef Bob is a graduate of Miami Dade College and Florida International University School of Hospitality Management.

Healthcare that Cares

With internationally renowned centers of excellence, 13 hospitals, more than 23,000 employees, 4,000 physicians and 100 outpatient centers, urgent care facilities and physician practices spanning across Miami-Dade, Monroe, Broward and Palm Beach counties, Baptist Health is an anchor institution of the South Florida communities we serve.