I've been gorging of brussels sprouts for the past three days - can't get enough! Today I thought it would be nice to give 'em a nice pan sauté with a bit of fish. It turned out to be a delicious and quick lunch, so I thought I'd share the recipe.
What you need:
- Handful of fresh sprouts (8-10)
- High heat oil of choice (I used Walnut, but safflower or grape seed will work - just don't use EVOO)
- Fresh or frozen fish filet (I used Swai, very similar to tilapia)
- Dried herbs of choice (parsley and oregano for me)
- Chicken or vegetable stock (or dry white cooking wine if you're fancy)
- Salt and Pepper
I also served it with a handful of Kashi Toasted Asiago Crackers and Sabra Pine Nut Hummus.
What to do:
- Thaw fish if necessary
- Heat oil in skillet over medium-high
- Wash sprouts, trim stems and cut in half
- Place sprouts, cut side down, around the edge of the skillet
- Mix your herbs with some salt and pepper in a shallow dish or plate
- Coat both sides of fish in herb mix then add to center of skillet
- Don't touch for 2-4 minutes (depending on thickness of fish)
- Flip over fish and all the sprout halves (the bottoms should be a nice dark gold to brown)
- Don't touch for another 2-4 minutes
- Remove fish and wrap in foil to keep warm
- Add chicken stock (about 1/4 cup) to skillet and toss the sprouts around a bit for 5 minutes, adding more stock until they begin to soften then letting remaining stock cook off
- Plate sprouts and fish with crackers and hummus
I made little sandwiches, layering the crackers with a bit of hummus and a bite of fish.
The sprouts were like candy - YUM!
Nutrition:
Cals - 457
Carbs - 37 g
Fat - 28 g
Protein - 25 g
Fiber - 9 g
Chol - 45 mg
Bon Appétit!
bgt
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