Simple and tasty!
4 (5 oz) skin on sea bass fillets
1/4 t. pepper
1 t. salt
1 lemon, cut into wedges
3 T. olive oil
2 T. white wine
2 T. butter
2 T. chopped parsley
Score the skin of the fish with a sharp knife (this prevents the fish from curling).
Sprinkle the fillets with salt and pepper and let sit for about 20 minutes.
Heat a large pan. Add the lemons, cut sides down, and cook until lightly charred. Add the olive oil and place the fillets, skin side down, in the skillet. Cook, undisturbed, until the skin begins to brown and the fish is almost fully opaque.
When the fillets appear to be about 90% cooked, turn them over (the fillets should release easily from the pan). Finish cooking. Transfer the fillets and lemon to a place. Wipe the skillet clean.
Reduce the heat to medium-low. Add the wine, some salt, and the butter. Mix continuously to emulsify. Spoon the sauce over the fillets and sprinkle with parsley. Serve with the lemon wedges.
Really good but be really careful not to overcook the pork chops!
10 Weight Watchers Smart Points
Ingredients: (Serves 4)
4 boneless center cut loin pork chops (about 3/4 inch thick)
1 c. thinly sliced shallots (about 2 shallots)
2 T. butter
1/2 c. vermouth
1/4 c. chicken broth
2 T. capers, rinsed
Season the pork chops with salt and pepper. Heat oil in a large skillet. Add the pork chops and cook until browned on both sides. Cook until the chops register 145. Remove from pan and keep warm.
Add the shallots and 1 T. butter to the skillet. Cook until the shallots and soft and golden.
Add the vermouth and bring to a boil. Cook until reduced by half. Add the chicken broth and capers. Bring to a boil and cook for about 3 minutes. Add the parsley and remaining 1 T. butter and stir until the butter has melted. Serve over the pork chops.
10 Smart Points
1 lb. steak
1 lb. broccoli florets
1 medium red onion, cut into wedges
1/4 c. chopped fresh parsley
3 T. red wine vinegar
Chopped fresh oregano
1 T. rinsed capers
1/4 t. red pepper flakes
Preheat the broiler. Heat up a sheet pan. Season the steak with salt and pepper.
Add some olive oil to the hot pan. Add the steak to the pan. Broil for 5 minutes.
Remove the pan from the oven. Turn the steak over. Add 1 T. of oil to pan around the steak. Arrange the broccoli and the onion evenly around the steak. Sprinkle the vegetables with some salt and pepper.
Return the pan to the oven. Broil until the steak’s internal temperature reaches 140. Remove the steak and cover it.
Continue cooking the vegetables until they are tender and lightly charred.
Whish together some salt, 1/4 olive oil, parlsey, vinegar, oregano, capers and red pepper flakes. Cut the steak in thin slices. Spoon the parsley mixture evenly over the steak. Serve with the vegetable mixture.
2 salmon steaks
1 shallot, finely chopped
1/2 c. parsley, finely chopped
1/4 c. white wine
3 T. butter
1/2 c. heavy cream
Half a lemon
Cover the salmon with some olive oil, salt and pepper. Grill it until done.
Meanwhile, in a sauce pan, melt the butter. Add the shallots and cook them until beginning to brown. Add the white wine and reduce a bit. Add the juice of one lemon, the cream, and the parsley. Cook until the flavors have melded together.
Spoon this sauce over the salmon.