I made this with tilapia instead of sea bass. I doubled the recipe to feed more than two. Three of us ate, and it would have fed a fourth person. Also, I made a sauce out of the broth that I was told to save for another use, by thickening it with a tablespoon of cornstarch and 1/2 tsp. salt. (After stirring them in, bring to a boil on medium heat, and boil for one minute,stirring constantly.) I placed the fish filets on top of brown rice, poured some sauce over and garnished with cilantro. The yams were a side dish along with a green salad. Very low fat, and my husband and son loved it!
Chilean Seabass with Thai-spiced Mashed Yams
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Amount per serving
- Calories: 384
- Calories from fat: 7.8%
- Protein: 32g
- Fat: 3.3g
- Saturated fat: 0.6g
- Carbohydrate: 55g
- Fiber: 8.3g
- Sodium: 218mg
- Cholesterol: 47mg
- 1 pound yams or sweet potatoes
- 2 cups fat-skimmed chicken broth
- 1/2 teaspoon Thai red curry paste
- 1/2 pound Chilean seabass, cut into 4 equal pieces
- 2 tablespoons finely shredded fresh basil leaves
- 1. Peel yams and cut into 1/2-inch chunks.
- 2. In a 10- to 12-inch nonstick frying pan over high heat, combine yams, broth, and curry paste. Bring to a boil, then stir often until yams are tender when mashed, 10 to 15 minutes. With a slotted spoon, transfer to a bowl. Pour broth into another bowl. Wipe pan dry.
- 3. Meanwhile, rinse fish and pat dry. Return pan to heat and add fish. Cook until well browned on each side and opaque but still moist looking in center of thickest part (cut to test), about 10 minutes.
- 4. As fish cooks, mash yams with a mixer or potato masher. Add some of the reserved broth if you want softer yams. Save extra broth for other uses.
- 5. Spoon yams onto plates and top with fish. Scatter basil over portions and add salt to taste.
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