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SEAFOOD RECIPESFISH Recipes pg 1BASS & SEABASS >>>> >  Sea Bass with Fruit Salsa

 

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SEA BASS WITH DRIED FRUIT SALSA

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Makes 4 servings
Equals one 5 A Day serving.

Ingredients

    • 4 (5 to 6 ounce) sea bass fillets, about 1-inch thick)
    • 2 tsp olive oil
    • 2 tsp ground coriander
    • 1 tsp ground cumin
    • 1/4 tsp cinnamon
    • 1/4 tsp cayenne pepper
    • 3/4 tsp salt
    • 1/4 cup of each dried fruit, mango, papaya, cherry, and pineapple
    • 1/3 cup apple juice or cider
    • 2 Tbsp cider vinegar
    • 2 Tbsp apricot jam
    • 2 Tbsp chopped cilantro
     

Directions

Rub fish with olive oil.

Combine coriander, cumin, cinnamon and cayenne pepper; mix well. Set aside ½ teaspoon of the mixture for the fruit salsa. Add salt to remaining mixture.

Rub seasonings over both sides of fish.

Heat a large nonstick skillet over high heat until hot. Add fish. Reduce heat to medium, cook 3–5 minutes or until fish is browned and seared. Turn fish over; cook about 5 minutes or until fish is slightly firm and flaky.

Combine dried fruit, juice, vinegar and ½ teaspoon reserved seasoning mixture in a small saucepan or microwave-safe dish. Bring to a boil. Stir in jam. Let stand 5 minutes.

Transfer fish to serving plates. Top with fruit salsa and sprinkle with cilantro.
 

Healthy Recipes
Nutritional Analysis:

Calories 337, Fat 6g, Calories from Fat 16%, Protein 28g, Carbohydrates 43g, Fiber 3g, Cholesterol 58mg, Sodium 241mg.
 

 

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