Sauteed Seabass with Asparagus and Walnuts
1/2 cup chopped California walnuts
1 1/2 pounds skinless sea bass fillets, cut into 1-inch cubes
2 tablespoons cornstarch
2 large cloves garlic, minced
3 cups (2-inch) asparagus pieces (about 3/4 pound)
1/2 cup canned fat-free, reduced-sodium chicken broth
3 tablespoons fresh lemon juice
Salt and freshly ground pepper, to taste
2 cups hot, cooked brown rice
Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes until walnuts are slightly toasted. Set aside and reserve. In a medium bowl, toss sea bass with cornstarch. Coat a 12-inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add sea bass and sauté, stirring occasionally, about 5 minutes, until fish is golden brown and opaque throughout. Remove sea bass from skillet; set aside and reserve. Add garlic to skillet; sauté 10 seconds. Stir in asparagus, broth and juice. Cover and cook 3 minutes. Return sea bass to skillet; cover and cook 1 minute. Remove from heat; stir in walnuts and season with salt and pepper. Spoon rice into individual warm serving bowls; top with sea bass mixture, dividing equally.
Yield: Makes 6 servings
Per serving: 275 calories, 26g protein, 23g carbohydrate, 3g fiber, 9g total fat, 1g saturated fat, 47mg cholesterol, 118mg sodium.