Chilean Sea Bass is the filet mignon of fish! This recipe will surely please your taste buds, plus it offers another option for anyone trying to steer clear of red meats.

Pan Roasting is how professional chefs cook all the time but how many of you have heard of this technique or pan roast at home? Before you start this recipe, we recommend you read some tips on Pan Roasting. It provides you with some great tips and suggestions to help understand how pan roasting works and why it is a popular cooking method with professional chefs.

What you’ll need:

• 3/4 cup dry white wine
• 3 tablespoons chopped shallot
• 2 tablespoons fresh lemon juice
• 1/2 cup (1 stick) chilled unsalted butter, cut into 8 pieces
• 1 1/2 tablespoons chopped fresh dill, plus more as a garnish
• Salt and Pepper (to taste)
• 2 tablespoons canola oil
• 2 filets of sea bass (approximately 8 oz. each)

Instructions:

1. Prepare all ingredients before starting. This way you’re not scrambling around chopping something while the rest of the meal is overcooking.
2. Start by chopping the fresh dill and shallots
3. Preheat your oven to 450°F.
4. Boil wine, shallot and lemon juice in medium saucepan over high heat until reduced to 1/4 cup, about 6 minutes.
5. Reduce heat to low & add butter 1 piece at a time, whisking until melted before adding more.
6. Remove pan from heat and stir in fresh dill.
7. Season sauce to taste with salt and pepper.
8. In an oven proof sauté (fry) pan, heat the canola oil until it’s so hot it’s about to smoke. Be careful around this hot oil!
9. Season the filets with salt and pepper and add to the hot pan.
   For filets with skin: Start cooking filets skin side down for approximately 5 minutes until the skin is nice and crispy. Then, flip them over for 30 seconds, transfer them into a 450° oven and roast them for about 3-4 minutes.
   For skinless filets: Cook them on one side for about 5 to 6 minutes and flip them over for another 2 minutes before transferring to the oven for 3 to 4 minutes.
   **This method should result in plump, moist, and tender filets, but you may want to experiment with these times because there are so many variables that can go into any recipe. Type of pan, thickness of fish, stove’s btu’s, oven temperature, pan temperature, type of oil… All of these factors go into cooking times and cannot be accounted for in a recipe. Using your senses and experience are vital for any recipe to work. Tom Manno’s rule of thumb: For every inch of thickness, cook fish  for 10 minutes total at 425-450 degrees on the grill or in the oven.
10. On warm plates (Try pre-heating them in the microwave for about 2 minutes), top the pan roasted filet with the Lemon Dill Sauce. Sprinkle a little of the extra chopped dill on top and serve with wild rice, green beans, and a wonderful, dry Italian white wine.

The Ugli fruit (pronounced “ugly,” and capitalized intentionally) from Jamaica is considered to be an exotic tangelo, finding distinction in the growing list of gourmet citrus fruits available in the North American market. It also lives up to its name: it’s pretty gnarly looking on the outside with a thick, knobbly yellow and green skin, odd shape, and large size—about the size of a grapefruit—though what’s inside this Jamaican hybrid citrus is pure gold. Hopefully this “ugly” fruit’s appearance won’t deter you from trying it!

This citrus fruit is a hybrid blend of a grapefruit (or pomelo), an orange and a tangerine. Other than its rather significant size, very little of the Ugli fruit’s characteristics remind one of a grapefruit, except perhaps that it is also extremely juicy—perhaps one of the juiciest citrus fruits available. The taste of the delicious Ugli fruit is just a bit tart but predominantly that of a very sweet orange or tangerine with hints of honey. If you love Satsumas or other tangerines, you’re bound to love their less attractive, large, Jamaican cousins.

How to eat Ugli fruit

Typically available from December through April, these Ugli fruit are the first of the season and on sale through January 20th, 2013.

See recipe ideas at Ugli.com!

Looking for a healthy alternative to all of the snacks? Try some fresh produce! Fruit benefits a healthy lifestyle by giving us the carbohydrates, fiber and micronutrients essential for our bodies to function properly. The carbohydrates that come from fruit are easier for our bodies to digest than those that come from grains and the fiber and micronutrients, which are vitamins and minerals, help support essential functions in the brain, nerves and muscles. The health benefits of fruit cannot be disputed and are recognized among natural health practitioners as well as the traditional medical community. Here are just some of the ways fruit promotes a healthy lifestyle:

Apples

• Apples contain substances that have protective and therapeutic values known as nutraceuticals.
• Apples contain a number of antioxidants that reduce damage from free radicals, which are naturally formed by the body during metabolism or when fighting off a virus or bacterial infection.
• Flavonoids, a group of plant pigments that determine the color of fruits and vegetables, help reduce the risk of stroke, coronary heart disease and heart attack mortality in humans.
• The pectin in Red Delicious Apples, also known as soluble fiber, has been found to help lower blood cholesterol levels. Pectin causes the cholesterol in foods to remain in the intestinal tract until it is eliminated from the body. It also binds carcinogens in the colon, which helps protect the body from certain types of cancer.

Bananas

• Good source of fiber, magnesium, potassium, carbohydrates, vitamin C, and vitamin B6.
• Potassium is a vital mineral that can help replenish electrolytes and reduce stress
• Vitamin B6 is good for calming the nervous system and supporting vital body functions.
• Magnesium can help the body recover from the effects of nicotine withdrawal and also helps with the uptake of calcium.
• Also a good source of tryptophan, the protein that converts serotonin to the neurotransmitter once it enters the body. Serotonin is used for treating depression, so eating a banana can elevate your mood, help you relax and feel happier.

Grapefruit

• The fruit benefits of grapefruit include vitamin C, vitamin A, vitamin B5, potassium, lycopene, and fiber.
• An excellent source of vitamin C: the power-packed vitamin that is essential to the support of the immune system and helps prevent free-radical damage that can trigger inflammatory conditions such as asthma and rheumatoid arthritis.
• Lycopene, along with other phytonutrients found in grapefruit, inhibit tumor formation because they form glutathione-S-transferase, a detoxifying enzyme. Lycopene has the highest capacity of the common dietary carotenoids when it comes to fighting oxygen-free radicals.

Mangos

• Mangos, one of the world’s most popular fruits, are an excellent source of beta carotene, pectin, vitamin C, vitamin E, niacin, potassium, fiber, and iron.
• One mango delivers almost twice the recommended daily allowance for adults of vitamin A, which is believed to help protect the body from heart disease, help prevent cancer and even eliminate acne.
• Iron-rich mangos are high in antioxidants, low in carbohydrates, depurative, diuretic, and can help combat stomach acidity.

Oranges

• Oranges are noted for their vitamin C, fiber, folate, calcium, potassium, vitamin B1, and vitamin A.
• Another citrus with vitamin C: the body’s primary water-soluble antioxidant that helps disarm free radicals. This helps reduce the risk of cancer, inflammation and helps prevent the oxidation of cholesterol.

Strawberries

• Strawberries are an excellent source of vitamin C, folate, potassium, manganese, iodine, omega-3 fatty acids, fiber, copper, and vitamin K. They are also believed to contain anti-cancer bioflavonoids.
• When measured in ounces, strawberries contain more vitamin C than oranges and the seeds provide insoluble fiber that can help prevent constipation.
• Because of the pectin that strawberries contain, they help lower cholesterol.
• You can also use strawberries externally: Strawberry juice will remove tarter from teeth and help heal gums, while the flesh of fresh strawberries can make an excellent facial mask that rids the skin of dead cells and heals blemishes.
• Everything works best in moderation. An excess of strawberries in your diet may lead to reduced mineral absorption.

Tomatoes

• You may already know that tomatoes are a good source of lycopene, an antioxidant that protects the body from some types of cancer, but did you know tomatoes are also a good source of vitamin A, vitamin C, folate, potassium, fiber, and iron?
• The vitamin A and vitamin C in tomatoes help neutralize free radicals
• Fiber helps lower high cholesterol levels as well as regulate blood sugar levels. Eating tomatoes, fresh or cooked, can help lower the risk of heart disease.

Enjoy the Health Benefits of Fruit in Other Forms

The health benefits of fruit can be found in dried fruit and juices. Dried fruit generally contains more nutrients than fresh fruit because it is in a concentrated form. Eating five servings a day of fruit will make sure your body receives the fruit benefits it needs to support a healthy, functioning system.

Thanks to Sheri Ann Richerson for this great information! Read the original article here.