An exceptional crust and intensely flavored drizzle make this fish entrée a standout. Go to seafoodwatch.org to find the most eco-friendly seafood available in your area.
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Hemp-Encrusted Sea Bass with Hemp Basil Oil
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Ingredients
- 1/4 cup bread crumbs
- 1/4 cup hulled hemp seeds
- 1/4 cup freshly grated Parmesan cheese
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 1 cup fresh basil leaves
- 1 clove garlic
- 1 teaspoon white wine vinegar
- Juice of 1/2 lemon
- 1/4 teaspoon crushed red pepper flakes
- 1/4 cup hemp oil
- Virgin coconut oil, for sauteing
- 4 (4-ounce) sea bass fillets, or any white fish each 1 1/2 inches thick
Instructions
- In a food processor, combine bread crumbs, hemp seeds, cheese, salt, and pepper. Process until hemp nuts are well chopped and incorporated. Set mixture aside in a breading bowl or large plate.
- In the same food processor, combine basil, garlic, vinegar, lemon juice, red pepper flakes, hemp oil, and salt and pepper to taste. Process until basil and garlic are well chopped and everything is well mixed. (Makes 1/4 cup.)
- Preheat a nonstick sauté pan on medium heat. Add about 3 tablespoons coconut oil or enough to coat pan bottom. Press fish firmly into breading mixture, coating both sides. Sauté fish for 5 minutes on each side or until done. Serve drizzled with hemp basil oil mixture.
Recipe Notes
Nutrition Facts
Hemp-Encrusted Sea Bass with Hemp Basil Oil
Amount Per Serving
Calories 1404
Calories from Fat 234
% Daily Value*
Total Fat 26g
40%
Saturated Fat 7g
35%
Polyunsaturated Fat 14g
Monounsaturated Fat 5g
Cholesterol 49mg
16%
Sodium 452mg
19%
Total Carbohydrates 10g
3%
Dietary Fiber 1g
4%
Protein 29g
58%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING (with 1 tablespoon drizzle): 404 cal, 26g fat (5g mono, 14g poly, 7g sat), 49mg chol, 29g protein, 10g carb, 1g fiber, 452mg sodium
