Poached Chilean Sea Bass with Garlicky Bread Crumbs
Chef Rozanne Gold's fish-fillet recipe is much tastier than the pan-fried version. Plus, save as many as 262 calories and 12 grams of fat per serving!
- 8 cups water
- 1 1/2 teaspoons salt
- 1/2 teaspoon whole black peppercorns
- 1 large onion
- 3 bay leaves
- 1/4 cup white-wine vinegar
- 4 thick Chilean sea bass fillets (about 2 pounds)
- 2 1/2 tablespoons olive oil
- 2 medium garlic cloves
- 3/4 cup seasoned bread crumbs
- 1 tablespoon freshly-squeezed lemon juice
- Pour water into a deep, 12-inch nonstick skillet. Add salt and peppercorns.
- Peel onion and cut into thin slices. Add to water, along with bay leaves, and vinegar.
- Bring to a boil and continue to boil for 5 minutes. Lower heat to medium-high. Add fish. The water should just cover the fillets.
- Cook for 6 minutes on one side, then carefully turn over and cook for 6 to 8 minutes on the other side, until fish is opaque. (Do not overcook. Cooking time depends on the thickness of the fish.)
- Meanwhile, heat olive oil in a medium-sized nonstick skillet. Push garlic cloves through a garlic press and add to oil. Cook for 15 seconds over low heat; do not brown. Add bread crumbs, stirring constantly. Cook for 1 to 2 minutes until golden brown and crispy. Add 1 tablespoon of freshly-squeezed lemon juice and stir to incorporate.
- Remove fish and onions with slotted spatula, draining any liquid and discarding bay leaves. Place on a platter and mound fish with bread crumbs. Serve immediately with lemon wedges and finely chopped parsley, if desired.
Per serving: 399 kcal cal., 14 g fat (3 g sat. fat), 20 g carb., 2 g fiber, 3 g sugar, 45 g pro., 76 mg calcium, 2 mg iron. Percent Daily Values are based on a 2,000 calorie diet