Give this Healthy Dish A Try: Sea Bass Crusted with Lemon Thyme


This technique for cooking a fillet of fish or chicken is to create a crust, full of flavor, quickly browning the crust to seal the natural juices of the fish into the meat.  To brown and seal the fillet requires a small amount of oil and a fillet that has a reasonably flat surface, so the entire surface is in contact with the pan less oil is needed.   The idea is to brown and seal.  Use ingredients that compliment the flavor of the fillet!

Remember, you create the flavor and if you like it with Basil, use that instead!  You have more ideas to create the flavor YOU crave and will impress while doing it!!

 

Serves 4

2 TBSP             Parsley, fresh chopped or dry

¼ Cup             Parmesan Cheese, grated     

4 tsp                Thyme Leaves

1 Whole           Lemon

½ tsp              Black Pepper, fresh ground

½ tsp              Kosher Salt

2 tsp                Fresh Garlic, minced

1 Cup               Bread Crumbs

1 ea                 Egg White

1 Lb                 Sea Bass Fillets

1 ea                 Fresh Lime

Pan Spray

2 TBSP             Unsalted Butter or Olive Oil

 

DIRECTIONS

 

1)    Grate or zest the Lemon, do not get the “white” under the skin. 

2)    In a mixing bowl, combine Parsley, Parmesan Cheese, Thyme, Lemon zest, Garlic, Salt, Pepper and Bread Crumbs.  Mix Well. 

3)    Heat a skillet, broiler.

4)    Rinse the Sea Bass 

5)    In a shallow bowl place the egg white and beat lightly with a fork.

6)    Take fillet, dip in egg white, then into seasoned bread crumbs to evenly coat each fillet.   

7)    Place butter or olive oil in pan and melt, and coat entire bottom of pan. 

8)    Cook fillets about 4 minutes per side.

9)    Serve with a Twist of Lemon

Eat in Health and Enjoy!

 

Saucey Skillet, PO Box 711232, Cottonwood Hts, UT 84171-1232

Phone 801-230-9180, www.sauceyskillet.com

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