Striped Bass with Saffron Vegetables and Spiced Broccoli Rabe

Health score
42%
Striped Bass with Saffron Vegetables and Spiced Broccoli Rabe
45 min.
6
470kcal

Suggestions

Ingredients

  • servings all purpose flour (for dredging)
  • fillet anchovy rinsed
  • 0.5 teaspoon aniseed 
  • bunch broccoli rabe (rapini; 1 pound)
  • 0.5 cup butter room temperature (1 stick)
  • tablespoons capers drained
  • large head cauliflower cut into small florets
  • 1.5 cups chicken broth 
  • 1.5 teaspoons fennel seeds 
  • 0.5 teaspoon thyme leaves fresh minced
  •  garlic cloves unpeeled
  • teaspoon olive oil 
  • 0.3 cup picholine olives green pitted coarsely chopped
  • 1.5 cups radishes sliced
  • tablespoons raisins 
  • 0.5 teaspoon pepper dried red crushed
  • 0.3 teaspoon saffron threads (scant)
  • 36 ounce farmed striped bass fillets with skin
  • 1.5 teaspoons tomato paste 
  • tablespoons vegetable oil 
  • 0.5 teaspoon peppercorns whole white
  • medium baby squash yellow cut into 1/2-inch cubes

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • aluminum foil
  • mortar and pestle

Directions

  1. Finely grind first 5 ingredients in spice grinder.
  2. Transfer to small bowl.
  3. Add butter and tomato paste; stir to blend. Season with salt and pepper. Do ahead Can be made 2 days ahead. Cover and chill.
  4. Preheat oven to 350°F.
  5. Place garlic in small ovenproof dish.
  6. Drizzle with 1 teaspoon oil, cover tightly with foil, and roast until tender, about 30 minutes. Cool; peel.
  7. Place roasted garlic, remaining 2 tablespoons oil, olives, capers, raisins, anchovies, and crushed red pepper in mortar. Mash with pestle until coarse puree forms. (Alternatively, process in mini processor until coarse puree forms.) Do ahead Spiced puree can be made 1 day ahead.
  8. Transfer to small bowl and chill.
  9. Cook broccoli rabe in large saucepan of boiling salted water until stems are crisp-tender, about 5 minutes.
  10. Drain, pressing on broccoli rabe to release excess water.
  11. Transfer to medium bowl.
  12. Add spiced puree and toss to coat. Do ahead Can be made 2 hours ahead.
  13. Let stand at room temperature.
  14. Bring broth to boil in heavy large saucepan.
  15. Add cauliflower, squash, and radishes.
  16. Sprinkle with salt and pepper. Cover and simmer 3 minutes. Uncover, add 6 tablespoons saffron butter, and simmer until vegetables are tender and broth thickens slightly, stirring frequently, about 4 minutes.
  17. Meanwhile, sprinkle fish with salt and pepper, then dredge in flour.
  18. Heat 1 tablespoon oil in each of 2 large skillets over medium-high heat.
  19. Place 3 fillets, skin side down, in each skillet and cook until brown, about 3 minutes per side.
  20. Divide vegetables and broth among 6 shallow soup bowls. Top each with fish fillet, skin side up. Top with spiced broccoli rabe and serve.

Nutrition Facts

Calories470kcal
Protein31.13%
Fat49.75%
Carbs19.12%

Properties

Glycemic Index
84.47
Glycemic Load
8.49
Inflammation Score
-9
Nutrition Score
38.733043504798%

Flavonoids

Pelargonidin
18.31mg
Apigenin
0.05mg
Luteolin
0.23mg
Kaempferol
4.27mg
Myricetin
0.02mg
Quercetin
6.23mg

Nutrients percent of daily need

Calories:470.48kcal
23.52%
Fat:26.62g
40.95%
Saturated Fat:11.82g
73.85%
Carbohydrates:23g
7.67%
Net Carbohydrates:16.68g
6.07%
Sugar:5.33g
5.92%
Cholesterol:179.52mg
59.84%
Sodium:705.28mg
30.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.47g
74.94%
Vitamin K:119.61µg
113.91%
Vitamin C:92.17mg
111.72%
Vitamin B12:6.56µg
109.3%
Selenium:68.01µg
97.15%
Vitamin B6:1.04mg
52.23%
Phosphorus:488.51mg
48.85%
Folate:168.44µg
42.11%
Vitamin A:1855.99IU
37.12%
Potassium:1281.39mg
36.61%
Manganese:0.71mg
35.59%
Vitamin B3:6.29mg
31.44%
Magnesium:122.15mg
30.54%
Vitamin B1:0.42mg
28.26%
Vitamin B5:2.57mg
25.75%
Fiber:6.32g
25.27%
Vitamin B2:0.39mg
23.23%
Iron:4.18mg
23.21%
Calcium:144.01mg
14.4%
Vitamin E:2.12mg
14.11%
Copper:0.25mg
12.56%
Zinc:1.86mg
12.43%
Source:Epicurious