Sea Bass with Mustard Champagne Sauce

Most of us could stand to eat less meat and more fish and vegetables. Cold water catches like Sea Bass are delicious and high in nutrients like zinc and Omega-3s. Conversely, they are low in fat, yet satisfying due to their high protein content.

Recently, people have been concerned about the safety of eating large amounts of fish due to mercury levels. While Sea Bass is not exempt from the warnings, it is relatively low in mercury levels, compared to swordfish and halibut (see the attached FDA webpage). Like all good things, be sure to enjoy in moderation!

Sea Bass with Mustard Champagne Sauce is a delicious meal that can make any evening feel special.

Ingredients:

6 sea bass fillets
3 T. freshly chopped shallots
1 c. champagne or sparkling white wine
2 T. Dijon mustard
3 T. butter
1 T flour
1 c. half and half
1 lemon
Salt and pepper

Directions:

In a 13X9 baking dish, spray with olive oil cooking spray. Add chopped shallots in a single layer. Place the sea bass fillets in the dish, then add salt and pepper.

Dot the fillets with butter. Pour the champagne over the top and cover loosely with foil (dull side up). Bake at 450 degrees for 10 minutes. Remove the fillets and place on a large serving platter. Reserve the liquid in the dish!

Meanwhile, in a medium skillet, melt 1 tablespoon butter and add the flour. Stir for 10-15 seconds, then add the liquid from the baking dish. Whisk in the cream and mustard. Reduce sauce to desired consistency. Add juice of one lemon (roll lemon on counter first, cut in half and squeeze into pan). Salt and pepper to taste.

Pour the sauce over the sea bass fillets and serve! Garnish with additional slices of lemon and fresh parsley if you wish.

Excellent with delicate salad greens and wild rice.

Shrimp With Tomatoes and Feta Cheese

With swimsuit season around the corner, you may be thinking about cutting back. Trust me, its no fun eating rabbit food and rice cakes all the time.

That's why I love Shrimp With Tomatoes and Feta Cheese for dinner instead. For under 300 calories a serving, this flavorful protein-rich dinner will keep you from dangerous evening snacking later!

Ingredients:

1 1/2 pounds medium shrimp, peeled and deveined (not bay shrimp)
2 cans diced tomatoes (14.5 oz. each)
1 medium onion, diced
2 garlic cloves, minced
1 T. olive oil
1/4 c. fresh chopped parsley
1 t. fresh minced dill
1/4 t. salt
1/4 t. pepper
3/4 c. crumbled feta cheese

Directions:

In an oven safe skillet, saute onions in olive oil for about three minutes on the stovetop (over medium heat). Add minced garlic and saute for another minute or two. Stir in 2 cans of tomatoes and bring to a boil. Reduce heat and simmer, uncovered, for 7-8 minutes.

Remove from heat, and stir in fresh herbs and shrimp. Add salt, pepper and feta cheese.

Place in preheated 425 oven and bake 10-12 minutes.

Enjoy on its own, or over whole grain rice or pasta. "Dieting" never tasted so good!

Grilled Prawns Salad

Whether you call them shrimp or prawns, the shellfish is a delicious addition to any light dish, especially when you are making Grilled Prawns Salad.

What I love most about this recipe is that it could be a wonderful luncheon recipe, or a summer dinner on days when its too hot to eat anything heavy.

The other benefits include the fact that you can serve 8 people with this dish, and its less than 200 calories per serving!
Go ahead, and have seconds without guilt....

Ingredients:

1 c. white beans, rinsed (or 1 14 oz. can of white beans)
2 c. chicken broth
2 c. water
1 medium yellow onion, chopped
2 carrots, peeled and chopped crosswise
1/2 c. olive oil
2 garlic cloves, thinly sliced
1 T. fresh rosemary, chopped
2 T. dry white wine
3 T. balsamic vinegar
1 1/2 pounds large shrimp (prawns), peeled and devined
2 T. fresh lemon juice
1 bunch fresh arugula, rinsed and stemmed
1 medium tomato, sliced (optional)
salt and ground black pepper to taste



Directions:

If you are going to cook the beans from scratch, put the beans in a medium bowl and cover with cold water. Soak for 6-8 hours, or overnight. Change the water at least once during the soaking.

Drain the beans and put them into a large pot. Add chicken broth, water, onion and carrots. Bring mixture to a boil, then reduce heat, cover and simmer for 45-50 minutes. Stir occasionally.

Drain and rinse the beans again and discard the onion and carrots. Set aside beans.

In a medium bowl, whisk together 1/4 c. of the olive oil, garlic, rosemary 1 T. balsamic vinegar and salt/pepper. This will be the marinade for the prawns. After rinsing and patting dry the prawns, add to the bowl and stir to coat. Cover and chill for 1 hour.

Remove prawns from the marinade and grill over medium heat 5-7 minutes total, turning once.

Add the grilled prawns to the beans, then add lemon juice, tomatoes and arugula. Mix together.

Take the remaining 2 T. balsamic vinegar and 1/4 olive oil and combine. Pour over the top of the salad.