Pan Seared Striped Bass with Asian Dill Slaw
Health Benefits: Dill and its seeds replace salt to enhance the flavor of foods and may aid in digestion.
Recipe prepared by Chef Ross Posmentier Nutrition Facts by Martha McKittrick, RD and Curtis Felton, Culinary Nutrition Fellow.
Recipe Yields: 4 Servings
Asian Dill Slaw
- 1/2 cup rice vinegar
- 1/4 teaspoon sea salt
- 2 1/2 tablespoons Mirin
- 2 cups Napa cabbage, shredded or thinly sliced
- 1 cup carrot, shredded or thinly sliced
- 1 cup fennel, shredded or thinly sliced
- 2 teaspoons black sesame seeds
- 4 teaspoons fresh dill, finely chopped
- Four 5 ounce striped bass fillets, boneless
- 4 tablespoons fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 1 tablespoon all purpose flour
- 1/8 teaspoon black pepper
- 1/8 teaspoon sea salt
- 1/4 cup vegetable broth, low sodium
- 2 teaspoons fresh dill, finely chopped
- To make the Asian slaw, combine rice vinegar, sea salt and Mirin in a large mixing bowl. Stir or whisk to dissolve the salt.
- Add cabbage, carrots and fennel to the vinegar mixture and mix thoroughly. Sprinkle sesame seeds and fresh dill on top of the slaw and set aside.
- For the fillets, dry bass fillets with a clean paper towel, season with salt and pepper, lightly coat flesh side of fillets with flour and set aside.
- Place a large skillet or saute pan over medium to high heat for 30 seconds to 1 minute and add oil to the pan.
- Sear fillets skin side first for 2-3 minutes, turn fillets over and sear another 1-2 minutes. Remove fillets from pan and set aside.
- Add lemon juice and vegetable broth to pan and bring to boil. Add dill and fillets to pan, cook over medium heat for 1 minute. Remove pan from heat for 5 minutes, allowing fish to rest.
- To serve, arrange slaw in the middle of a plate with fillet on top, place sauce around the sides and garnish with fresh dill.
|Amount Per Serving|
|Total Fat 7g (27% calories from fat)|
|Saturated Fat 1.2g (4.6% calories from saturated fat)|
|Dietary Fiber 2.2g|