SPICY SEA BASS

Spicy Sea Bass

Ingredients:

1/4 cup pineapple juice concentrate thawed
1/4 cup low-fat low-sodium chicken broth
1 teaspoon sesame oil
2 teaspoons minced red chili peppers
2 teaspoons minced ginger
1 tablespoon lite soy sauce
1 1/2 pounds Chilean sea bass
Yield:

Directions:

Combine all ingredients except the sea bass, then add the sea bass and
allow it to marinate for 1 hour in the refrigerator.

Prepare an outdoor grill with a rack set 6 inches from the heat source, or
prepare an oven broiler. Grill or broil the sea bass on each side until the
fish turns opaque, about 4 to 5 minutes per side, basting with excess
marinade.

6 Servings. Serving size: 3 ounces.

Exchanges Per Serving: 3 Very Lean Meat.

Nutrition Facts: Calories 133; Calories from Fat 25; Total Fat 3g; Saturated
Fat 1g; Cholesterol 47mg; Sodium 158mg; Carbohydrate 4g; Dietary Fiber
0g; Sugars 3g; Protein 21g.

Tex-Mex Sea Bass 

Preparation time: 10 min	Servings: 4
Cooking time: 20 min

Ingredients:

1-1/2 lb sea bass fillets

1/4 cup lime juice

3 tbsp canned green chilies, chopped (wear rubber gloves)

2 cups canned crushed tomatoes

1 clove garlic, peeled

4 scallions, chopped

3 tbsp cilantro, or parsley, chopped

Cooking Directions:

Combine all ingredients, except sea bass and cilantro, in a heavy nonstick skillet over medium high heat. Season with salt and pepper to taste. Mix thoroughly and bring to a boil. Reduce heat to medium low and simmer 10 minutes. Add sea bass to skillet. Cover and simmer 10 minutes or until fish flakes easily. Serve sea bass topped with tomato sauce and cilantro. 

Nutrition Facts

Calories 250

% Calories From Fat 16.9%

Total Fat 4.7g

Saturated Fats 1.2g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 1.7g

Cholesterol 90mg

Sodium 450mg

Total Carbohydrates 11g

Dietary Fiber 1.8g

Sugar 4.9g

Protein 42g