Heart-Healthy Lemon Herb Baked Sea Bass
Elevate your seafood dinner with this "Heart-Healthy Lemon Herb Baked Sea Bass," a dish that combines simplicity, nutrition, and incredible flavor. Perfectly tender, flaky sea bass fillets are marinated in a zesty blend of lemon zest, extra virgin olive oil, fresh parsley, dill, and garlic, then baked to perfection. A topping of lemon slices adds a burst of citrus while optional capers and cherry tomatoes enhance the dish with vibrant color and tangy accents. This oven-baked recipe is light, low in fat, and rich in heart-healthy omega-3s, making it an ideal choice for a wholesome meal. With just 35 minutes from prep to plate, it's perfect for both busy weeknights and elegant dinner occasions. Serve it alongside steamed vegetables or a crisp salad for a satisfying and nutritious feast.
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Recipe Information
Ingredients
- 4 pieces sea bass fillets
- 1 large lemon
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 2 cloves garlic, minced
- 0.5 teaspoon sea salt
- 0.5 teaspoon black pepper
- 4 pieces lemon slices
- 1 tablespoon optional: capers
- 1 cup optional: cherry tomatoes, halved
Instructions
Preheat your oven to 375°F (190°C).
Rinse the sea bass fillets under cold water and pat them dry with paper towels.
Zest the large lemon and then slice it into thin rounds. Set the slices aside for later.
In a small bowl, combine the lemon zest, olive oil, chopped parsley, dill, minced garlic, sea salt, and black pepper. Mix well to create a marinade.
Place the sea bass fillets in a shallow dish or a resealable plastic bag, and pour the marinade over them. Gently coat each fillet evenly with the mixture.
Allow the fillets to marinate for about 10 minutes at room temperature to absorb the flavors.
Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking.
Arrange the marinated fillets skin-side down on the prepared baking sheet. Top each piece with one lemon slice.
If desired, scatter the optional capers and halved cherry tomatoes around the fish for added flavor and color.
Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Remove the sea bass from the oven and let it rest for a couple of minutes before serving.
Serve the lemon herb baked sea bass with your choice of sides, such as steamed vegetables or a light salad, for a heart-healthy meal.
Nutrition Facts
Calories |
815 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.9 g | 60% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 1681 mg | 73% | |
| Total Carbohydrate | 20.0 g | 7% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 7.7 g | ||
| Protein | 84.2 g | 168% | |
| Vitamin D | 32.0 mcg | 160% | |
| Calcium | 126 mg | 10% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 2248 mg | 48% | |
*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.
