Heart-Healthy Lemon Herb Baked Seabass Fillet
Elevate your weeknight dinner with this *Heart-Healthy Lemon Herb Baked Seabass Fillet*, a light and flavorful dish that's as nutritious as it is delicious. This recipe combines tender seabass fillets with fresh parsley, thyme, garlic, and a zesty touch of lemon, all baked to perfection under a drizzle of heart-smart extra-virgin olive oil. The fillets are topped with vibrant lemon slices, adding a burst of citrusy aroma as they bake, while a side of gently sautéed baby spinach completes this wholesome meal. Ready in just 35 minutes, it's the perfect option for anyone seeking a quick, healthy, and sophisticated dinner that's low in saturated fat and packed with omega-3s. Indulge in this Mediterranean-inspired seafood recipe, ideal for those looking to embrace a heart-healthy lifestyle without compromising on flavor.
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Recipe Information
Ingredients
- 2 pieces seabass fillets
- 1 medium lemon
- 2 tablespoons fresh parsley
- 1 tablespoon fresh thyme
- 2 tablespoons extra-virgin olive oil
- 2 cloves garlic
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 100 grams baby spinach
Instructions
Preheat your oven to 375°F (190°C).
Rinse the seabass fillets under cold water and pat dry with paper towels.
Zest the lemon and set aside the zest. Cut the lemon into thin slices.
Mince the garlic cloves finely.
In a small bowl, combine lemon zest, minced garlic, chopped fresh parsley, chopped fresh thyme, sea salt, and black pepper. Stir in extra-virgin olive oil to form a marinade.
Place the seabass fillets on a lined baking sheet, skin side down.
Brush the marinade generously over each fillet, ensuring even coverage.
Place lemon slices on top of each fillet.
Bake in the preheated oven for about 15-20 minutes, or until the fish flakes easily with a fork.
While the seabass is baking, lightly sauté the baby spinach in a pan until just wilted, for approximately 2-3 minutes.
Serve the baked seabass fillets with a side of sautéed spinach for a complete heart-healthy meal.
Nutrition Facts
Calories |
541 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 1361 mg | 59% | |
| Total Carbohydrate | 11.8 g | 4% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 1.6 g | ||
| Protein | 43.9 g | 88% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 159 mg | 12% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 940 mg | 20% | |
*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.
