Black Sea Bass with Corn and Jumbo Lump Crab Saute

Gluten Free
Very Healthy
Health score
74%
Black Sea Bass with Corn and Jumbo Lump Crab Saute
40 min.
1
1531kcal

Suggestions

Ingredients

  • 0.5 cup chicken stock see 
  • tablespoon chives minced
  •  ears corn fresh sweet
  •  to 4 roasted fingerling potatoes 
  • teaspoon thyme leaves fresh chopped for garnish
  • ounces lump crab picked over
  • ounces blended olive oil 
  • 0.3 cup onion diced
  • teaspoon poblano pepper diced
  • 0.5  bell pepper diced red
  • serving salt and pepper black freshly ground
  • ounces sea bass fillet black cleaned
  • tablespoons butter sweet cold

Equipment

  • bowl
  • frying pan
  • knife
  • whisk
  • spatula

Directions

  1. Score the skin side of the sea bass fillet (make a few small slit marks in the skin with a sharp knife). Season the fish with salt and pepper.
  2. Preheat a medium saute pan over high heat and add 2 ounces of olive oil. When the oil is smoking, add the fish, skin side down. Reduce heat to medium and press fillet with a spatula to crisp the skin. When the skin is browned, flip fish. (The total cooking time for the fish should be 5 minutes).
  3. Remove from pan and keep warm.
  4. Add the remaining 2 ounces olive oil to the saute pan.
  5. Add the corn, onion, red pepper, and poblano pepper and saute for 1 minute.
  6. Add the crabmeat, chives, and chopped thyme, stirring to blend. Adjust seasoning to taste.
  7. Add the chicken stock and whisk in the butter to form a sauce. Reduce until sauce consistency.
  8. Arrange the sauteed vegetable mixture in a large serving bowl. Top with the warm bass fillet and roasted fingerling potatoes.
  9. Garnish with a sprig of thyme.

Nutrition Facts

Calories1531kcal
Protein17.77%
Fat51.45%
Carbs30.78%

Properties

Glycemic Index
324.75
Glycemic Load
56.21
Inflammation Score
-10
Nutrition Score
61.956956614619%

Flavonoids

Apigenin
0.1mg
Luteolin
1.58mg
Isorhamnetin
2.21mg
Kaempferol
3.98mg
Myricetin
0.01mg
Quercetin
11.49mg

Nutrients percent of daily need

Calories:1531.25kcal
76.56%
Fat:89.57g
137.8%
Saturated Fat:24.57g
153.55%
Carbohydrates:120.57g
40.19%
Net Carbohydrates:105.21g
38.26%
Sugar:20.87g
23.19%
Cholesterol:269.05mg
89.68%
Sodium:1040.25mg
45.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:69.63g
139.25%
Vitamin B12:13.81µg
230.24%
Vitamin C:188.4mg
228.36%
Selenium:108.99µg
155.7%
Vitamin B6:2.51mg
125.36%
Phosphorus:1047.44mg
104.74%
Potassium:3323.97mg
94.97%
Vitamin B3:15.68mg
78.4%
Magnesium:304.7mg
76.18%
Vitamin A:3374.3IU
67.49%
Vitamin E:9.99mg
66.62%
Vitamin B1:0.97mg
64.74%
Copper:1.26mg
63.06%
Fiber:15.37g
61.46%
Manganese:1.18mg
59.08%
Folate:235.49µg
58.87%
Vitamin K:54.96µg
52.34%
Vitamin B5:4.74mg
47.44%
Zinc:6.81mg
45.43%
Iron:7.84mg
43.54%
Vitamin B2:0.52mg
30.3%
Calcium:150.87mg
15.09%