Grilled Sea Bass with Asian Red Lentils and Kale

Preparation time: 10 minutes	4 servings
Cooking time: 20 minutes	294 calories per serving, 12% from fat
RealAge effect if eaten 12 times a year:	RealAge-effect ingredients:
The antioxidants in this incredibly delicious dish are too numerous to mention—but let it be said that this dish makes your RealAge 10.4 days younger.	Sea bass, garlic, lentils, kale, sesame seeds (antioxidants, healthy protein, healthy fat, fiber, potassium, magnesium, calcium, folate, vitamin E)

ingredients

1 pound fresh sea bass fillet, cut into four portions about

½ inch thick

2 tablespoons soy sauce

1 tablespoon mirin (rice wine)

2 garlic cloves, minced

1 teaspoon finely grated fresh ginger

1 teaspoon dark sesame oil

1 cup red lentils

2 cups low-salt chicken broth

4 cups packed sliced kale (4 ounces)

2 teaspoons sesame seeds, toasted (optional)

preparation

Prepare a charcoal or gas grill. Place fish on a shallow plate. Combine soy sauce, mirin, garlic, ginger, and sesame oil; mix well. Pour over fish, turning to coat. Let stand 10 minutes.

Meanwhile, combine lentils and broth in a large, deep skillet. Bring to a boil over high heat. Reduce heat; simmer uncovered 10 minutes; stirring occasionally. Add kale; cover and simmer 5 minutes or until lentils and kale are tender, stirring once.

Drain fish, reserving marinade. Grill over medium-high heat 3 to 4 minutes per side or until fish is opaque in center. Transfer marinade to a small saucepan; add 1 tablespoon water. Bring to a boil; boil gently 30 seconds.

Spoon lentil mixture onto four warmed serving plates; top with fish. Sprinkle with sesame seeds, if desired. Drizzle boiled marinade over fish and lentil mixture.

substitutions: This versatile recipe swings all ways. Halibut, red snapper, or striped bass may replace the sea bass; tamari may replace soy sauce; dry sherry may replace mirin; vegetable broth may replace chicken broth; and Swiss chard or beet greens may replace kale. French green lentils may substitute for red lentils; cook them until tender.

tips: Red lentils cook more quickly than green or brown lentils; they are done when they are just past al dente. They should be soft but not mushy. Sea bass fillets are easy to cook; cook them only until they are opaque in the center or firm to the touch. If they are thicker than ½ inch, add a minute or two to the grilling time. The fish may also be cooked in a preheated ridged grill pan over medium-high heat.

nutritional analysis

Total fat (g) 4.0	Sodium (mg) 657	Vitamin A (RE) 1035
Fat calories (kc) 36	Calcium (mg) 155	Beta-carotene (RE) 966
Cholesterol (mg) 60.5	Magnesium (mg) 124	Vitamin C (mg) 57
Saturated fat (g) 0.6	Zinc (mg) 1.9	Vitamin E (mg) 12
Polyunsaturated fat (g) 1.8	Selenium (mcg) 18	Thiamin B1 (mg) 0.4
Monounsaturated fat (g) 1.6	Potassium (mg) 908	Riboflavin B2 (mg) 0.4
Fiber (g) 8.9	Flavonoids (mg) 0.3	Niacin B3 (mg) 6.0
Carbohydrates (g) 25	Lycopene (mg) 0	Vitamin B6 (mg) 0.8
Sugar (g) 4.9	Fish (oz) 4	Folic acid (mcg) 62
Protein (g) 36.7	Nuts (oz) 0	Vitamin B12 (mcg) 0.5