Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.8% of RDA
• Calories: 15.9% of RDA
• Carbs: 3.5% of RDA
• Fat (total lipid): 23.1% of RDA
• Fiber: 4.2% of RDA
• Fructose: 0.8% of RDA
• Protein: 32.9% of RDA
• Sodium: 10.6% of RDA
• Sugar: 3.2% of RDA
• Vitamin A (IU): 13.6% of RDA
• Vitamin B6: 47.6% of RDA
• Vitamin C: 17.9% of RDA
• Iron: 1.8% of RDA
• Magnesium: 25.9% of RDA
• Manganese: 2.8% of RDA
• Niacin: 20.3% of RDA
• Potassium: 20.9% of RDA
• Zinc: 6.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING/COOKING THE POTATOES
1.
Preheat the oven to 350 F.
2.
Peel the potatoes and slice them into 1 inch thick rounds. Place into a bowl and drizzle with 1 tbsp olive oil. Add salt and pepper to taste and coat.
3.
Place in a baking dish and bake in preheated oven for 40-45 minutes, or until soft but not mushy.
PREPARING/SEARING THE SEA BASS
4.
When you put the potatoes in the oven, remove the sea bass from the refrigerator and let sit for 15 minutes.
5.
Heat a large, oven-safe skillet on med/hi with enough oil to cover the bottom to about 1/4 inch.
6.
Dry the fish filets with paper towels to remove any moisture. Season well with salt and freshly ground black pepper.
7.
When the oil is hot enough to sizzle when tested with tiny pinch of flour, place the filets in the oil skin side up.
8.
Sear until you get a nice crust on the bottom, lifting the filets gently around each corner with a metal spatula as they brown to ensure even searing.
9.
Once seared to your liking, place the skillet in the oven with the potatoes for 10 minutes or until the internal temp of the fish is 130 degrees F.
10.
Pull the skillet out of the oven and gently turn the filets over to finish cooking for a few minutes. The final resting in the skillet will bring the fish to an internal temp of 150 degrees F.
MAKING THE SALSA
11.
While the fish is in the oven with the potatoes, prepare the salsa.
12.
Dice the plum tomatoes and white onion.
13.
Mince the garlic and jalapeno.
14.
Chop the cilantro and juice the lemon.
15.
Add all ingredients into a bowl and sprinkle with salt and mix well.
SERVING
16.
In a small bowl, juice the lemon and add 1 tbsp olive oil. Mix well until blended.
17.
Remove the potatoes and fish from the oven.
18.
Using a spoon, ladle a spoonful of lemon/olive oil onto the bottom of the plate.
19.
Add ~6-8 slices of potato, arranging accordingly.
20.
Top the potatoes with a piece of fish.
21.
Spoon one spoonful of the salsa on top of the fish and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
There may be salsa leftover. If so, store in the refrigerator for up to one week in an airtight container.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 319
Protein 37.0 g
Carbohydrates 9.74 g
Iron 0.34 mg
Fiber 1.19 g
Calcium 7.58 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
