Hey everyone! Since I’m out of commission for a few days due to a little kitchen accident, I’m posting a few hidden gems of mine that I haven’t shared before. I can’t cook for a few days and I don’t really know what to do with myself! Lol... (But I can’t stop thinking about new stuff to try when I’m cleared for kitchen duty!!) First up: Baked Chilean Sea Bass. You could also try this method on any thick white fish like cod or mahi too. In general, I pan fry white fish because they tend to dry out more quickly in the oven. But this recipe keeps the fish nice and moist. (A professional kitchen tip for cooking white fish in the oven is to flash sear the breaded fish briefly in a very hot pan to get a nice crisp on the outside and to then finish cooking it in the oven.) I served this with tri-color quinoa and sautéed spinach. Great flavors & colors! It really appealed to all senses. The fish was buttery, flaky and moist with a light but crunchy breading. Each fillet only has 187 calories. My whole plate was 495 calories, with the quinoa & spinach. The leftovers from this meal make great fish tacos! As always, post your photos & comments, and enjoy!!
Ingredients- • 4 Chilean sea bass fillets (3-4 oz each) • 1/4 cup coconut flour (in a shallow bowl) • 1/4 cup almond meal (shallow bowl) • 1/4 cup unsweetened coconut flakes (shallow bowl) • 2 eggs, beaten (shallow bowl) • 1/3 cup vegetable stock • 1 lemon, juiced • 2 tbsp coconut aminos • 1 tbsp dried parsley • 2 tsp garlic powder • 1 tsp sea salt • 1 tsp pepper
Directions- 1. Preheat oven to 425F. Prepare a casserole or baking pan with clean spray oil. Mix the garlic powder, parsley, salt & pepper into the almond meal. 2. Dredge fish fillets in coconut flour. 3. Then dip in egg and then coat both sides in the almond meal mixture. 4. Then briefly dip into shallow bowl of coconut flakes for a light dusting on each side. 5. Place the fish into the prepared casserole dish or baking tray and then sprinkle each filet with lemon juice and additional coconut flakes, salt & pepper. 7. Pour 1/3 cup of vegetable stock in the dish, around the fish. Drizzle 1 tbsp of coconut aminos over the filets and into the dish. 8. Bake for 20 minutes at 425F. 9. Serve fish over a bed of sautéed spinach & quinoa. Garnish with additional lemon juice and coconut aminos.