Seared Bass with Cauliflower Duo
1 serving of seared bass with cauliflower duo contains 593 Calories. The macronutrient breakdown is 4% carbs, 81% fat, and 15% protein. This is a good source of protein (41% of your Daily Value), vitamin d (42% of your Daily Value), and potassium (13% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Shave the floret portion of the cauliflower with a knife to create cauliflower "rice" (3 to 4 cups). Set aside. With a slicer, cut thin lengthwise slices from the base and stem, dividing among 4 plates.
- Heat the vegetable oil and 1/4 cup olive oil in a 12- to 14-inch nonstick skillet over medium heat until the oil shimmers. Fry the cauliflower "rice" in 4 batches, stirring occasionally, until golden brown, about 3 minutes per batch. Transfer with a slotted spoon to paper towels to drain, seasoning lightly with salt.
- Discard the oil and wipe out the skillet. Heat 1 tablespoon olive oil in the skillet over medium heat until it shimmers. Season the fish with 1 tablespoon salt and 1/2 teaspoon pepper. Sear, skin side down, for 8 minutes. Turn the fish and cook until just cooked through, 3 to 4 minutes.
- Whisk together the remaining 2 tablespoons olive oil, lemon juice, and 1/2 teaspoon salt.
- Place the fish, skin side up, on top of the cauliflower slices. Top with the cauliflower rice and drizzle with the vinaigrette.
Nutrition Facts
For 1 serving of seared bass with cauliflower duo (286g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 593 | |
| Fats | 54g | 70% |
| Saturated fats | 6g | 29% |
| Trans fats | 0.2g | |
| Cholesterol | 46mg | 15% |
| Sodium | 101mg | 4% |
| Carbs | 5g | 2% |
| Net carbs | 3g | |
| Fiber | 2g | 8% |
| Sugar | 2g | |
| Protein | 23g | |
| Calcium | 42mg | 4% |
| Iron | 1mg | 15% |
| Potassium | 612mg | 13% |
| Vitamin D | 6μg | 42% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 2456μg | |
| Caffeine | 0mg | |
| Choline | 103mg | 19% |
| Copper | 0.1mg | 10% |
| Fluoride | 1μg | |
| Folate (B9) | 109μg | 27% |
| Lycopene | 0μg | |
| Magnesium | 63mg | 15% |
| Manganese | 0.2mg | 10% |
| Niacin | 2mg | 14% |
| Pantothenic acid | 1mg | 27% |
| Phosphorus | 264mg | 38% |
| Retinol | 52μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 42μg | 76% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 14% |
| Vitamin A IU | 4269IU | |
| Vitamin A | 257μg | 29% |
| Vitamin B12 | 0.3μg | 14% |
| Vitamin B6 | 1mg | 46% |
| Vitamin C | 37mg | 41% |
| Vitamin D IU | 256IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 6μg | |
| Vitamin E | 11mg | 70% |
| Vitamin K | 73μg | 61% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 6g | 29% |
| Monounsaturated fats | 38g | |
| Polyunsaturated fats | 8g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 4g | |
| Alpha Linolenic Acid (ALA) | 1g | |
| Docosahexaenoic Acid (DHA) | 0.5g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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