Sea Bass with Clams in Lemony Escarole

Gluten Free
Dairy Free
Very Healthy
Health score
61%
Sea Bass with Clams in Lemony Escarole
55 min.
4
389kcal

Suggestions

Ingredients

  •  bay leaf 
  • 16 small clams scrubbed
  •  bunched escarole cleaned
  • 0.3 bunch thyme leaves fresh chopped
  • clove garlic peeled
  • servings kosher salt and pepper black freshly ground
  •  optional: lemon thinly sliced
  • quart chicken stock see low-sodium
  • tablespoons olive oil 
  • slices pancetta 
  • pound sea bass fillet cut into 4 pieces
  • teaspoon sugar 

Equipment

  • frying pan
  • paper towels
  • wooden spoon
  • spatula

Directions

  1. In a large nonstick saute pan over medium heat, add 2 tablespoons of olive oil.
  2. Add pancetta and stir with a wooden spoon so you have some nice curls. Cook for 4 to 5 minutes until crispy then remove to paper towels. Reserve pancetta fat in the pan and add the chicken stock, lemon, garlic, thyme and bay leaf. Bring to a boil then and then add escarole and clams. Cover and simmer for 15 minutes until clams open. Season with salt, pepper, and sugar.
  3. Season bass fillets with salt and pepper.
  4. Place a large saute pan over medium heat and add remaining 2 tablespoons olive oil. Once oil is smoking add the fillets, skin side down and don't move for 3 minutes. Using a fish spatula carefully pick up fillets and set in the pan over escarole and poaching broth flesh side down for 30 seconds.
  5. Divide escarole and clams with the broth on individual plates, top each with a bass fillet and garnish with the crispy pancetta.

Nutrition Facts

Calories389kcal
Protein30.57%
Fat54.33%
Carbs15.1%

Properties

Glycemic Index
68.65
Glycemic Load
1.69
Inflammation Score
-10
Nutrition Score
38.420434749645%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
0.02mg
Luteolin
0.64mg
Kaempferol
22.74mg
Myricetin
0.17mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:388.5kcal
19.42%
Fat:24.23g
37.27%
Saturated Fat:4.93g
30.79%
Carbohydrates:15.15g
5.05%
Net Carbohydrates:7.3g
2.66%
Sugar:2.57g
2.85%
Cholesterol:101.58mg
33.86%
Sodium:295.69mg
12.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.68g
61.35%
Vitamin K:528.39µg
503.23%
Vitamin A:5019.3IU
100.39%
Vitamin B12:5.25µg
87.48%
Folate:333.19µg
83.3%
Selenium:46.75µg
66.78%
Manganese:1.03mg
51.65%
Phosphorus:397.57mg
39.76%
Potassium:1279.9mg
36.57%
Vitamin C:30.05mg
36.42%
Vitamin B3:7.15mg
35.77%
Fiber:7.85g
31.38%
Vitamin B5:3.03mg
30.28%
Vitamin B6:0.5mg
24.89%
Vitamin B1:0.35mg
23.23%
Magnesium:87.5mg
21.88%
Iron:3.81mg
21.14%
Vitamin E:3.15mg
20.98%
Copper:0.41mg
20.35%
Zinc:2.71mg
18.06%
Vitamin B2:0.3mg
17.46%
Calcium:159.19mg
15.92%