Branzino with Rice
and wilted chard
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Difficulty:
moderate
Difficulty
Preparation:
1 hr 10 min.
Preparation
Healthy, because
Even smarter
This dish is packed with heart-healthy omega-3 fatty acids from the branzino.
For more satiating fiber, use brown rice instead of white.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the rice
- 1 cup Arborio rice
- 2 ½ cups low-sodium vegetable stock
- 2 Tbsps soft dairy-free cheese
- 2 Tbsps coconut milk yogurt
- For the fish and garnish
- 2 ½ Tbsps olive oil
- 8 ozs Swiss Chard leaf (leaves)
- ⅔ cup low-sodium vegetable stock
- 14 ozs Sea bass fillet (pin-boned)
- 1 lemon (cut into wedges)
- salt
- freshly ground Black pepper
Preparation steps
1.
For the rice: Preheat the oven to 350°F. Combine the rice and stock in an ovenproof saucepan. Bake in the oven for 35 - 45 minutes until the rice has absorbed the stock and is tender.
2.
Add the cheese and yogurt, stirring well, and then season to taste with salt and pepper. Cover and set to one side.
3.
For the fish: Preheat the grill to hot. Heat a tablespoon of oil in a large saute pan set over a moderate heat. Add the chard stalks and sauté for 2 minutes.
4.
Add the stock, cover the pan with a lid, and cook over a low heat for a further 2 minutes until tender. Add the chard leaves, cover, and cook for a further 2 minutes until wilted.
5.
Place the sea bass fillets on a grilling tray and season with salt and pepper. Drizzle with the remaining oil and grill for 5 - 7 minutes, turning once, until the skin is crisp and the flesh is firm yet slightly springy to the touch.
6.
Remove the fish from the grill and set to one side, covered loosely with foil. Grill the lemon wedges for 1 - 2 minutes until lightly coloured.
7.
Reheat the rice if necessary. Spoon onto serving plates and serve with the chard, sea bass, and grilled lemon wedges on top.
