Serves: 4
1 teaspoon ground cumin
1 teaspoon kosher salt
1/2 teaspoon lemon pepper
2 tablespoons all-purpose flour
4 (6 ounce) Chilean sea bass fillets -- 1" thick
1 tablespoon canola oil
1 tablespoon basting oil *
1/2 tablespoon butter
Lemon wedges and parsley -- to garnish
Preheat oven to 375 degrees F.
Mix together the cumin, salt, and lemon pepper. Rub the cumin mixture on both sides of the sea bass fillets. Then sprinkle both sides with flour.
Heat the oil in an oven-safe pan/skillet over medium-high heat, then add the fish and brown for 5 minutes. Turn the fish and brown fo 3 minutes. Tilt the pan slightly toward the front and add the basting oil and butter. Using a large spoon, continually spoon the mixture over the fish for about 2 minutes.
Transfer pan to the oven (you can wrap the handle of the pan with foil, if necessary), and bake for 4 to 5 minutes or until the fillets flake easily when tested with a fork. Serve immediately garnished with lemon wedges and chopped fresh parsley.
* BASTING OIL: Mix together the foloowing ingredients in any proportions you desire.
- Olive oil, grapeseed oil, canola oil---or a mixture of 2 or all three.
- Add dried thyme, dried parsley and minced garlic. Add any other herbs and flavorings you desire.
Shake well & drizzle over the food you're cooking.
Note: If grilling, lightly coat product to avoid flare-ups. Refrigerate after opening. To use, remove from refrigerator about 15 minutes before using, then shake well.
Nutritional Information for vone 6-oz. Serving: Calories 189 Fat 5.4 g; Cholesterol 71.5 mg; Sodium 414.7 mg; Potassium 498 mg; Total Carbohydrate 2.3 g; Fiber 0.9 g; Sugars 0.0 g; Protein 32 g
Copyright © 2001 Carol Stevens, Shaboom's Kitchen, All Rights Reserved