Black Sea Bass and Mussels a la Nage

Gluten Free
Health score
31%
Black Sea Bass and Mussels a la Nage
40 min.
4
299kcal

Suggestions

Ingredients

  • cup on-the-diagonal asparagus 
  • servings pepper black freshly ground
  • 0.8 cup avarakkai / broad beans fresh
  • teaspoon flat-leaf parsley leaves fresh finely chopped
  • teaspoon chives fresh finely sliced
  • 0.5 teaspoon optional: dill fresh finely chopped
  • sprig tarragon fresh leaves picked chopped
  • servings kosher salt 
  • 24  mussels washed and de-bearded
  • 0.5  peas shelled
  • 24 ounce skin-on sea bass fillets black snapper or sole may also be used
  • tablespoons shallots minced
  • teaspoon butter unsalted
  • 0.8 cup vermouth dry white
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • pot
  • baking pan
  • slotted spoon

Directions

  1. Special equipment: 12 to 14-inch wide straight-sided skillet with a tight-fitting lid
  2. Bring a medium pot of water to a boil and season generously with salt.
  3. Add the fava beans and cook until tender, about 5 minutes. Using a slotted spoon, transfer the beans to a bowl of ice water to stop the cooking. Peel off the black eyelets from the bean's shells. Squeeze and pop the beans from their shells.
  4. Transfer the beans to a bowl.
  5. Add the asparagus and peas to the water and cook until tender, about 4 minutes. Using a slotted spoon, transfer the vegetables to the ice water to stop the cooking and drain.
  6. Transfer the vegetables to the bowl of beans.
  7. Preheat the oven to 200 degrees F.
  8. Rub the inside of the skillet with the 1 teaspoon of butter and sprinkle with the shallots. Generously season the fish all over with the salt and pepper, and arrange the fillets, skin-side up, in the skillet. Scatter the mussels over the top and pour in the vermouth and water. Cover the skillet and bring to a boil. Turn the heat to low and cook until the mussels have open (only uncover the skillet once or twice).
  9. Remove the skillet from the heat and let rest, covered, until the fish is just cooked through, about 6 to 10 minutes.
  10. Transfer the fish and mussels to a baking pan, leaving the broth in the skillet, and keep warm in the oven. Meanwhile, bring the broth to a boil, add the vegetables and whisk in the 4 tablespoons of butter, little by little, until fully incorporated.
  11. Whisk in the herbs.
  12. Divide the fish and mussels among 4 wide, shallow soup plates or bowls. Divide the broth and vegetables among the plates and serve immediately.

Nutrition Facts

Calories299kcal
Protein59.92%
Fat21.49%
Carbs18.59%

Properties

Glycemic Index
102.08
Glycemic Load
4.1
Inflammation Score
-7
Nutrition Score
27.695217500562%

Flavonoids

Apigenin
0.05mg
Isorhamnetin
1.93mg
Kaempferol
0.49mg
Quercetin
4.7mg

Nutrients percent of daily need

Calories:299.34kcal
14.97%
Fat:6.29g
9.67%
Saturated Fat:1.76g
10.99%
Carbohydrates:12.24g
4.08%
Net Carbohydrates:9.58g
3.48%
Sugar:1.62g
1.8%
Cholesterol:152.47mg
50.82%
Sodium:456.03mg
19.83%
Alcohol:4.28g
100%
Alcohol %:1.48%
100%
Protein:39.45g
78.9%
Vitamin B12:12.38µg
206.25%
Selenium:85.72µg
122.46%
Manganese:1.95mg
97.33%
Phosphorus:495.83mg
49.58%
Vitamin B6:0.62mg
30.92%
Iron:4.8mg
26.66%
Magnesium:106.53mg
26.63%
Vitamin B3:4.97mg
24.85%
Folate:89.97µg
22.49%
Potassium:779.96mg
22.28%
Vitamin B1:0.33mg
22.15%
Vitamin B5:1.68mg
16.81%
Vitamin K:16.17µg
15.4%
Vitamin B2:0.24mg
14.02%
Zinc:2.02mg
13.43%
Copper:0.26mg
12.97%
Vitamin A:557.36IU
11.15%
Fiber:2.66g
10.65%
Vitamin C:6.78mg
8.22%
Calcium:67.38mg
6.74%
Vitamin E:0.69mg
4.58%