Coriander-Crusted Sea Bass and Asparagus over Sweet Potato Purée

Preparation time: 12 minutes	4 servings
Cooking time: 18 minutes	540 calories per serving, 20% from fat
RealAge effect if eaten 12 times a year:	RealAge-effect ingredients:
The carotenoids in sweet potatoes and the omega-3s in fish combine to make you 14.2 days younger.	Sea bass, olive oil, asparagus, pistachios, sweet potatoes (carotenoids, healthy protein, healthy fat, potassium, fiber, selenium, folate, vitamin C)

ingredients

2 large sweet potatoes (about 1¼ pounds)

1 bunch (about 14 ounces) asparagus spears

2½ teaspoons olive oil

4 (4-ounce) sea bass fillets, cut 1 to 1¼ inches thick

2 teaspoons ground coriander

1¼ teaspoons salt

¼ teaspoon cayenne pepper

2 teaspoons coriander seeds

¼ cup low-salt chicken broth or reserved sweet potato cooking water

¼ cup chopped toasted pistachios

preparation

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 ½ teaspoon oil, turning 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, ½ 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, seasoned 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, remaining ¾ teaspoon salt, and chicken broth. Mash with a potato masher. Transfer to four serving plates. Top with fish and asparagus. Garnish with nuts.

substitutions: Striped bass may replace the sea bass, and boniato (commonly referred to as “Cuban sweet potato”) may replace the sweet potato. The boniato, which has white flesh, should be peeled. It needs a few more minutes of simmering to become tender, and more chicken broth, than the yellow-or orange-fleshed sweet potato does, but is deliciously filling.

tips: Coriander is the seed that gives rise to cilantro, but you might never guess that relationship as their flavors are so different.

nutritional analysis

Total fat (g) 12.0	Sodium (mg) 178	Vitamin A (RE) 6345
Fat calories (kc) 108.1	Calcium (mg) 135	Beta-carotene (RE) 37,203
Cholesterol (mg) 60.1	Magnesium (mg) 156	Vitamin C (mg) 99
Saturated fat (g) 2.7	Zinc (mg) 2.3	Vitamin E (mg) 17
Polyunsaturated fat (g) 3.6	Selenium (mcg) 143	Thiamin B1 (mg) 0.5
Monounsaturated fat (g) 4.7	Potassium (mg) 1752	Riboflavin B2 (mg) 0.7
Fiber (g) 10.4	Flavonoids (mg) 0	Niacin B3 (mg) 5.3
Carbohydrates (g) 75	Lycopene (mg) 0	Vitamin B6 (mg) 1.4
Sugar (g) 34	Fish (oz) 4	Folic acid (mcg) 176
Protein (g) 36	Nuts (oz) 0.3	Vitamin B12 (mcg) 0.4