Heart-Healthy Grilled Sea Bass with Lemon Herb Marinade
Elevate your dinner routine with this Heart-Healthy Grilled Sea Bass with Lemon Herb Marinade, a delightful blend of fresh, zesty flavors and lean protein perfect for a nutritious yet indulgent meal. This recipe uses sea bass fillets marinated in a vibrant mixture of olive oil, freshly squeezed lemon juice, garlic, and an aromatic trio of parsley, thyme, and oregano. The marinade infuses the fish with bright, herbal notes while keeping it tender and juicy. Lightly grilled to perfection, the sea bass develops a savory char that complements the citrusy goodness of the marinade. Ready in under 30 minutes (plus marinating time), this dish is an excellent choice for a quick, healthy dinner that's low in saturated fat and brimming with omega-3 fatty acids. Pair it with steamed vegetables or a crisp green salad for a complete meal that's as wholesome as it is delicious. Perfect for those seeking easy grilled fish recipes with fresh, heart-smart ingredients!
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Recipe Information
Ingredients
- 4 pieces sea bass fillets
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon lemon zest
- 3 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh thyme leaves
- 1 tablespoon fresh oregano, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- as needed non-stick cooking spray
Instructions
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, thyme leaves, chopped oregano, salt, and black pepper to create the marinade.
Place the sea bass fillets in a shallow dish and pour the lemon herb marinade over them, making sure all the fillets are well coated. Cover the dish and let them marinate in the refrigerator for at least 30 minutes, or up to 2 hours for a more intense flavor.
Preheat your grill to medium-high heat.
Once the grill is heated, spray it lightly with non-stick cooking spray to prevent sticking.
Remove the sea bass fillets from the marinade and place them on the grill. Discard any remaining marinade.
Grill the sea bass fillets for about 4-5 minutes on each side, or until they are cooked through and easily flake with a fork.
Transfer the grilled sea bass to serving plates and garnish with additional freshly chopped parsley if desired.
Serve hot with your choice of heart-healthy sides, such as steamed vegetables or a crisp salad.
Nutrition Facts
Calories |
912 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.5 g | 78% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 1461 mg | 64% | |
| Total Carbohydrate | 9.0 g | 3% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 1.3 g | ||
| Protein | 81.7 g | 163% | |
| Vitamin D | 32.0 mcg | 160% | |
| Calcium | 114 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 1712 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.
