Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Halibut | 100g cooked | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pollock | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 lb sea bass fillets, 1" thick (pollock or halibut may also be used)
- 1 tsp salt
- 2 tbsp flour
- 2 medium sliced onions
- ¼ cup olive oil
- ⅓ cup white wine vinegar
- 3 cloves garlic, mashed or minced
- 1 tsp prepared yellow mustard
- 2 tbsp dried parsley
- 1 tbsp fresh lemon juice
- ¼ cup dry white wine
- ¼ tsp ground coriander
Directions
Sprinkle fish with salt; lightly dust with flour.
Arrange fish in shallow 8x12" baking dish.
Saute onions in olive oil in skillet until limp; place over fish.
Combine wine vinegar, garlic, oregano, mustard, parsley, coriander and lemon juice; mix well and pour over fish.
Pour wine around fish; bake, uncovered, in 350°F oven for about 45 minutes.
Category:Portuguese Meat Dishes
Category:Seabass Recipes
Category:White wine Recipes