The carotenoids of sweet potatoes and the omega-3s of fish combine to make you
14.2 days younger.
Preparation Time: 12 minutes
Cooking Time: 18 minutes
Servings 4
Serving Size:Ingredients:
2 large sweet potatoes (about 11/4 pounds)
1 bunch (about 14 ounces) asparagus spears
21/2 teaspoons olive oil, divided (1/2 teaspoon, 1 teaspoon, and 1 teaspoon.)
4 (4 ounce) sea bass fillets, cut 1 to 11/4 inches thick
2 teaspoons coriander, ground
11/4 teaspoons salt, divided,(½ teaspoon and ¾ teaspoon)
1/4 teaspoon cayenne pepper
2 teaspoons coriander seeds
1/4 cup low-salt chicken broth or reserved sweet potato cooking water
1/4 cup chopped toasted pistachiosDirections:
Heat oven to 425 degrees. Bring a large saucepan of salted water to a simmer. Cut sweet potatoes into 1 inch chunks. Cook in simmering water uncovered about 15 minutes or until tender. Meanwhile, arrange asparagus in a shallow baking dish. Add 1/2 teaspoon oil, rotating asparagus to coat with oil. Bake 8 to 10 minutes or until crisp-tender, depending on thickness of asparagus. Rinse and pat fish dry with paper towel. Rub 1 teaspoon of the oil over meaty side of fish; sprinkle ground coriander, 1/2 teaspoon salt and cayenne pepper over fish. Press coriander seeds into fish. Heat a large nonstick ovenproof skillet over medium-high heat until hot. Add fish, seed side down. Cook 3 minutes or until fish is browned and seared. Turn fish over; transfer skillet to oven. Bake 8 to 10 minutes or until fish is opaque and slightly firm to touch. Drain sweet potatoes; return to saucepan. Add remaining 1 teaspoon oil, 3/4 teaspoon salt and chicken broth. Mash with a potato masher. Transfer to four serving plates. Top with fish and asparagus. Garnish with nuts.
Substitutions:
Halibut fillets may replace the sea bass and boniato (a white-fleshed starchy Cuban style tuber) may replace the sweet potato. The boniato should be peeled and needs a few more minutes of simmering to become tender, and more chicken broth than the sweet potato does, but is deliciously filling.
Share and Enjoy:
Here is a passionate Physician who is making waves in creation of healthy cuisine that takes your family well beyond " diet food" try this recipe tonight!
To Your best Health,
the Personal Medicine team
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