Heart-Healthy Grilled Sea Bream
Indulge in a flavorful and nutritious meal with our Heart-Healthy Grilled Sea Bream recipe, a perfect choice for seafood lovers seeking a wholesome dish. This Mediterranean-inspired preparation features whole, fresh sea bream enhanced with a vibrant blend of olive oil, garlic, fresh parsley, thyme, and zesty lemon slices. Simple slashes on the fish allow the aromatic marinade to penetrate deeply while ensuring even grilling. With just 15 minutes of prep time and a quick 20 minutes on the grill, this dish delivers tender, flaky perfection with a gorgeous charred finish. Low in saturated fat and rich in omega-3s, it’s as nourishing as it is delicious. Serve this grilled delight hot alongside a squeeze of fresh lemon for an irresistible burst of flavor that's both heart-healthy and gourmet.
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Recipe Information
Ingredients
- 2 fish Sea bream, whole and cleaned
- 2 tablespoons Olive oil
- 1 large Lemon, sliced
- 3 cloves Garlic, minced
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh thyme
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper, freshly ground
Instructions
Preheat your grill to medium-high heat to ensure an even cooking temperature.
Rinse the sea bream under cold water, then pat them dry with paper towels.
Using a sharp knife, make 3-4 diagonal slashes on both sides of each fish, roughly 1 inch apart. This helps the flavors penetrate the fish and ensures even cooking.
In a small bowl, mix 2 tablespoons of olive oil, 3 cloves of minced garlic, 1 teaspoon of sea salt, and 0.5 teaspoon of freshly ground black pepper to create a seasoning mixture.
Rub the olive oil and garlic mixture all over the outside and inside of the sea bream, ensuring the slashes and the cavity are well-coated.
Stuff the cavity of each fish with 2 tablespoons of chopped fresh parsley, 1 tablespoon of fresh thyme, and slices from half of the large lemon.
Lightly oil the grill grates to prevent sticking, then place the seasoned sea bream on the grill.
Cook the fish for about 10 minutes on each side, or until the fish flakes easily with a fork and the internal temperature reaches 145°F (63°C). Turn carefully using a wide spatula.
Remove the fish from the grill and let it rest for 2 minutes before serving.
Serve immediately with the remaining lemon slices on the side for additional flavor as desired.
Nutrition Facts
Calories |
581 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 2513 mg | 109% | |
| Total Carbohydrate | 11.1 g | 4% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 2.0 g | ||
| Protein | 55.8 g | 112% | |
| Vitamin D | 15.0 mcg | 75% | |
| Calcium | 124 mg | 10% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1122 mg | 24% | |
*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.
