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Seared Chilean Sea Bass With Shallot-Tomato-Broccoli Risotto

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)213.4194
Energy (kCal)2225.3962
Carbohydrates (g)148.3705
Total fats (g)87.8414
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. In a small pan, melt butter over medium heat and sauté onion until tender. | 2. Add rice and stir. | 3. Add water, stir and bring to boil. | 4. Reduce heat; simmer 20-25 minutes uncovered, stirring frequently, until rice is tender. | 5. Add cream and Parmesan. | 6. Season with salt and pepper to taste. | 7. Gently fold in shallots, tomatoes and broccoli. | 8. Set rice aside. | 9. Season both sides of sea bass with salt and pepper. | 10. Dredge lightly in flour. | 11. Put olive oil in sauté pan over medium heat; sear both sides until golden brown. | 12. Place fish in 400 degree oven for 10-15 minutes or until desired doneness. | 13. Place risotto on plate and top with sea bass. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    sea bass 2 879.4687 0.0 167.09900000000002 18.1334
    tomato 1/2 diced seeded skinned 31.0345 6.8816 1.6192 0.2699
    broccoli 1/4 blanched diced 7.735 1.5106 0.6416 0.0842
    shallot 4 460.8 107.52 16.0 0.64
    arborio rice 1 cup - - - -
    butter 1/2 ounce 80.7975 3.7124 2.5246 6.803999999999999
    onion 1/4 cup diced 16.0 3.736 0.44 0.04
    purpose flour - - - -
    olive oil 1 ounce 250.6095 0.0 0.0 28.3495
    heavy cream 3 ounces 289.1648 2.3303 2.4154 30.6855
    parmesan cheese 2 ounces grated 209.7862 22.6796 22.6796 2.8349
    salt - - - -
    pepper - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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