In this blog, I wanted to share a recipe for some Orange Glazed Sea Bass I recently made. I’ve been trying to add more fish in my diet for awhile and with the Lenten season upon us, I thought it would be a great time to instill a new habit. One type of fish I enjoy is sea bass, so I thought I would look for a recipe to try and this one was a winner. This recipe incorporates a sweet orange glaze that tastes great and also adds some important nutrients your body needs including vitamin C, potassium and folate. The sea bass is also a valuable source of iron and vitamin B12, which help oxygenate your body and helps prevent iron deficiency and anemia. If you are looking for a healthy, new recipe and like fish, you might want to give this recipe a try. Try pairing it with brussels sprouts, asparagus, broccoli, sweet potatoes, mashed potatoes or another healthy side dish.
Ingredients
- 2 tsp olive oil
- 2 (8 oz) Sea Bass fillets
- Salt
- Black pepper
- 2 cloves garlic, minced
- 1 tsp basil
- 5 Tbsp chicken broth
- 1 -1/2 tsp orange zest
- 2/3 cup fresh squeezed orange juice
- 1 Tbsp fresh squeezed lemon juice
- 1-1/2 Tbsp honey
- 2 -1/2 tsp cornstarch
Directions
In a large skillet, such as a cast iron pan, heat the olive oil over medium heat. Season the sea bass with salt and pepper to taste. Add the sea bass to the pan and cook until browned on both sides, about 3-4 minutes per side. Transfer the sea bass to a plate and set aside. Add the garlic and basil in the remaining oil in the pan and saute for approximately 20 seconds. Add a 1/4 cup of the chicken broth and simmer. Next stir in the the orange zest, orange juice, lemon juice and honey. In a small bowl, combine the remaining chicken broth with the cornstarch and stir until the cornstarch is dissolved. Pour the mixture in the pan. Season the sauce with salt and pepper to taste and bring the mixture to a boil for 1 minute or so, stirring constantly. Return the sea bass to the pan and spoon the sauce over the fish.
Serve immediately with your favorite seasonal vegetables or sweet potatoes.
Enjoy!
Barb
P.S. If you are interested in hearing more about iron deficiency or anemia, you can learn more about it in my book, Wholey Cow It Works! A Holistic Guide To Eating And Recovery From Iron Deficiency.
