Sea Bass on a Bed of Swiss Chard and Browned Rosemary Potatoes

May 09, 2023May 9, 20230 1
Scrumptious Sea Bass with Swiss Chard and Rosemary Potatoes recipe for a hearty meal
in Seafood

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 - 1 1/2 lb chilean sea bass fillet , bones removed , cut in 4 serving pieces
salt and pepper
1/4 cup flour , more if needed
4 tablespoons rosemary oil ( recipe # 74729 ) or 4 tablespoons olive oil
1 small onion , minced
4 -6 cloves garlic , minced or pressed , divided
1 tablespoon fresh rosemary , minced
4 cups chopped swiss chard , main stem removed & washed
2 large potatoes or 4 medium potatoes , peeled and cooked
2 sun-dried tomatoes packed in oil , diced , for garnish

Nutrision Information

Servings Per Recipe
4
Calories
410
Sugar
3g
Fat
23g
This Sea Bass with Swiss Chard and Rosemary potatoes recipe is the perfect way to indulge in a hearty meal that is both delicious and healthy. The combination of sea bass with the tender swiss chard and browned potatoes offers a perfect balance of flavor and nutrition. The recipe is easy to follow and can be enjoyed as a weeknight dinner or served to impress your guests. The perfect blend of spices and herbs creates a unique aroma and taste, making it a great culinary experience. Try this recipe today and enjoy the healthy and delectable flavors of this scrumptious meal!

Instructions

1.Sprinkle salt and pepper on the sea bass fillets and coat with flour.
2.Heat rosemary oil in a pan and then cook the fish for 3-4 minutes on each side until golden brown.
3.In the same pan, sauté onions, garlic and rosemary until fragrant. Add chopped swiss chard and cook until wilted.
4.Peel and slice the cooked potatoes, then brown in a separate pan with some rosemary oil.
5.To serve, place the fish onto a bed of swiss chard and serve with browned rosemary potatoes. Garnish with diced sun-dried tomatoes.

PROS

This recipe is a delicious and healthy way to enjoy sea bass as it is full of flavor and nutrients.

The swiss chard is packed with vitamins and minerals, while the potatoes provide a good source of carbohydrates.

Rosemary is known for its anti-inflammatory properties and is a great source of antioxidants.

CONS

Chilean sea bass is an expensive fish and may not be accessible to everyone.

This meal may not be suitable for those with certain dietary restrictions, such as vegetarians and vegans.

HEALTH & BENEFITS

Sea bass is a great source of lean protein and omega-3 fatty acids, which are essential for heart health and brain function.
Swiss chard is high in vitamin K, vitamin A, and vitamin C, all of which support bone health and a healthy immune system.
Potatoes are rich in potassium, which helps regulate blood pressure and support heart health.

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