Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes Recette

Indulge in this elegant and flavorful dish! Pan-seared Chilean sea bass, flaky and perfectly cooked, rests on a bed of tender wilted garlic Swiss chard. Crispy browned rosemary potatoes add a rustic touch, while sweet sun-dried tomatoes provide a burst of Mediterranean sunshine. A simple yet sophisticated recipe perfect for a weeknight dinner or a special occasion.

Préparation 15 min

Cuisson 35 min

Calories 423.4 kcal

Protéines 53g

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Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes

Sea Bass Fillet
Salt And Pepper
1/4 cup all-purpose flour
4 tablespoons olive oil
1/2 small yellow onion, chopped
6 cloves garlic, minced
Fresh rosemary sprigs for garnish
Swiss Chard
Potatoes
Sun Dried Tomatoes Packed In Oil

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Comment préparer Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes

Preheat oven to 375°F (190°C).
Season 2 (6-ounce) Chilean sea bass fillets with salt and pepper. Lightly dredge in 1/4 cup all-purpose flour, shaking off excess.
Heat 2 tablespoons olive oil in an oven-safe skillet over medium-high heat. Add sea bass and cook for 1 minute per side, until lightly browned.
Transfer skillet to preheated oven and bake for 10-15 minutes, or until fish is cooked through.
While fish bakes, prepare the potatoes: Peel and thinly slice 1 pound small potatoes. In the same skillet (remove any excess oil), sauté 1/2 small yellow onion (chopped) and 3 cloves garlic (minced) for 1-2 minutes until softened. Add potatoes, 1 tablespoon fresh rosemary (chopped), salt and pepper. Cook, stirring occasionally, until potatoes are browned on both sides (about 8-10 minutes).
Prepare the Swiss chard: Heat 2 tablespoons olive oil in a separate pan over medium heat. Add 3 cloves garlic (minced) and cook until fragrant (about 30 seconds). Add 1 bunch (about 1 pound) Swiss chard (chopped), and cook until wilted (about 3 minutes). Season with salt and pepper.
To assemble: Place wilted Swiss chard on a serving platter. Top with the cooked sea bass. Arrange browned potatoes around the chard.
Sprinkle with 1/4 cup sun-dried tomatoes (diced) and garnish with fresh rosemary sprigs.

Nutrition Information (Approximate per serving)

Sodium

7 g

Sugar

10g

Fat

12g

Carbs

14g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood European Mediterranean American Healthy Summer Recipes

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Questions fréquentes

Combien de temps faut-il pour préparer Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes ?

Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes prend environ 50 minutes du début à la fin — environ 15 minutes de préparation et 35 minutes de cuisson.

Combien de calories contient Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes ?

Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes contient environ 423.4 calories par portion, avec environ 53 g de protéines, 14 g de glucides et 25 g de lipides.

De quels ingrédients ai-je besoin pour Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes ?

Les principaux ingrédients de Sea Bass On A Bed Of Swiss Chard And Browned Rosemary Potatoes sont Sea Bass Fillet, Salt And Pepper, Flour, Oil, Onion, Garlic. Consultez la liste complète avec les quantités ci-dessus.