Heart-Healthy Filet de Bar with Lemon Herb Sauce
Delight in the vibrant flavors of the "Heart-Healthy Filet de Bar with Lemon Herb Sauce," a light yet luxurious dish perfect for seafood lovers. This recipe combines tender sea bass fillets, pan-seared to golden perfection, with a zesty lemon herb sauce infused with a medley of fresh parsley, dill, chives, and garlic. The subtle char from olive oil complements the bright citrus notes and aromatic herbs, making every bite both refreshing and satisfying. Ready in just 30 minutes, this low-fat, nutrient-rich recipe is ideal for those seeking a quick, wholesome dinner option. Serve with steamed vegetables or fluffy quinoa to complete this beautifully balanced, Mediterranean-inspired meal. Perfect for a weeknight dinner or a special occasion, this heart-healthy dish will have everyone asking for seconds! Searching for healthy seafood recipes? Look no further!
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Recipe Information
Ingredients
- 4 pieces sea bass fillets
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh chives, chopped
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon lemon zest
Instructions
Start by preparing the lemon herb sauce. In a small mixing bowl, combine the lemon juice, chopped parsley, dill, chives, minced garlic, salt, pepper, and lemon zest. Mix well and set aside to allow the flavors to meld together.
Pat the sea bass fillets dry with paper towels. Season both sides with a pinch of salt and pepper.
In a large non-stick skillet, heat 2 tablespoons of olive oil over medium-high heat.
Once the oil is hot, carefully place the sea bass fillets in the pan, skin-side down if applicable. Cook for about 4-5 minutes or until the skin is crispy and golden brown.
Flip the fillets and reduce the heat to medium. Continue cooking for another 3-4 minutes or until the fish is cooked through and flakes easily with a fork.
Remove the fillets from the skillet and place them on a serving platter.
Drizzle the remaining tablespoon of olive oil into the skillet and pour in the prepared lemon herb sauce. Cook for about 30 seconds to warm the sauce through, stirring constantly to prevent the garlic from burning.
Spoon the warm lemon herb sauce over the sea bass fillets.
Serve immediately with your choice of a healthy side such as steamed vegetables or quinoa.
Nutrition Facts
Calories |
900 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.2 g | 77% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 1460 mg | 63% | |
| Total Carbohydrate | 6.8 g | 2% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 1.4 g | ||
| Protein | 81.5 g | 163% | |
| Vitamin D | 32.0 mcg | 160% | |
| Calcium | 86 mg | 7% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1697 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
