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Striped Bass Escabeche with Bell Peppers & Green Beans

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Recipe

 
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
½ cup white wine
dry
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¼ cup white wine vinegar
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¼ cup sherry vinegar
¼ cup orange juice
fresh
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2 tablespoons brown sugar
firmly packed
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2 tablespoons lemon juice
fresh
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2 tablespoons olive oil, extra-virgin
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1 tablespoon pickling spices
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1 teaspoon salt
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½ teaspoon red pepper flakes
hot
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½ cup green olives
drained, pitted and halved
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3 small sweet red bell peppers
cut into very thin rings
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3 small sweet yellow bell peppers
cut into very thin rings
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1 each red onion
cut into very thin rings
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6 each bass fillets
striped, with skin, halved lengthwise
*
cup all-purpose flour
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4 tablespoons olive oil
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¾ pound green beans
trimmed
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Ingredients

Amount Measure Ingredient Features
118 ml white wine
dry
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59 ml white wine vinegar
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59 ml sherry vinegar
59 ml orange juice
fresh
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3E+1 ml brown sugar
firmly packed
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3E+1 ml lemon juice
fresh
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3E+1 ml olive oil, extra-virgin
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15 ml pickling spices
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5 ml salt
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2.5 ml red pepper flakes
hot
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118 ml green olives
drained, pitted and halved
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3 small sweet red bell peppers
cut into very thin rings
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3 small sweet yellow bell peppers
cut into very thin rings
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1 each red onion
cut into very thin rings
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6 each bass fillets
striped, with skin, halved lengthwise
*
79 ml all-purpose flour
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6E+1 ml olive oil
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340.2 g green beans
trimmed
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Directions

Make marinade: In a bowl combine marinade ingredients, stirring until brown sugar is dissolved .

To marinade add olives, bell peppers, and onion.

Season fish with salt and pep per and in a bowl toss with flour to coat, shaking off excess.

Line a shallow baking pan with paper towels.

In a large heavy skillet heat 3 tablespoons oil over moderately high heat until hot but not smoking and sauté fish, 6 pieces at a time, turning once and adding remaining tablespoon oil to skillet as necessary, until golden on both sides and just cooked through about 6 minutes.

Trasfer fish as sautéed to paper-towel-lined pan to drain.

Transfer fish to a 13- by 9-inch shallow baking dish and pour marinade mixture over fish, spreading vegetables in one layer. Marinate fish, covered and chilled, at least 1 day and up to 3.

In a large saucepan of boiling salted water cook beans 3 minutes, or until crisp-tender, and drain in a colander. Refresh beans under cold water and drain. Beans may be cooked 2 days ahead and chilled in a sealable plastic bag.

Remove fish from marinade mixture and add beans to dish, tossing to coat. Transfer mixture to a large deep platter and arrange fish on top.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 315g (11.1 oz)
Amount per Serving
Calories 31657% from fat
 % Daily Value *
Total Fat 20g 31%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 609mg 25%
Total Carbohydrate 11g 11%
Dietary Fiber 5g 21%
Sugars g
Protein 8g
Vitamin A 48% Vitamin C 163%
Calcium 6% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
 
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