High Protein Filet de Bar with Lemon Herb Sauce
Elevate your dinner table with this High Protein Filet de Bar with Lemon Herb Sauce—a gourmet dish that's as nutritious as it is flavorful. Tender, golden sea bass fillets are pan-seared to perfection, delivering a rich source of lean protein while maintaining a delicate texture. The vibrant lemon herb sauce, made with fresh parsley, dill, white wine, and capers, adds a tangy, aromatic punch that beautifully complements the fish. Finished with melted butter and a hint of garlic, this dish offers a luxurious yet approachable dining experience. Simple to prepare in just 35 minutes, this recipe is perfect for health-conscious food lovers seeking a refined yet nutrient-packed centerpiece. Pair it with steamed greens or roasted vegetables for a balanced, restaurant-quality meal at home. Keywords: high protein, sea bass recipe, lemon herb sauce, healthy dinner, easy gourmet recipes.
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Recipe Information
Ingredients
- 4 fillets Filet de Bar (Sea Bass)
- 3 tablespoons Olive Oil
- 1 teaspoon Salt
- 0.5 teaspoon Black Pepper
- 2 cloves Garlic Cloves
- 2 Lemon
- 2 tablespoons Fresh Parsley
- 1 tablespoon Fresh Dill
- 1 tablespoon Capers
- 0.25 cup White Wine
- 2 tablespoons Unsalted Butter
Instructions
Begin by patting the sea bass fillets dry with paper towels and season them with salt and black pepper on both sides.
In a large non-stick skillet, heat 2 tablespoons of olive oil over medium-high heat until shimmering.
Place the fillets in the skillet, skin side down, and cook for 4-5 minutes per side or until the fish is golden brown and cooked through. Remove the fillets from the skillet and keep them warm.
Reduce the heat to medium. In the same skillet, add 1 tablespoon of olive oil and minced garlic cloves. Sauté until fragrant, about 1 minute.
Zest one lemon and juice both lemons, adding zest and juice to the skillet, along with white wine. Stir in the capers and let the sauce simmer for 3-4 minutes, reducing slightly.
Turn off the heat and add the unsalted butter, swirling the pan to melt and integrate it into the sauce.
Chop the fresh parsley and dill finely, then sprinkle them into the sauce, stirring to combine.
Place the cooked sea bass fillets back into the skillet briefly to coat with sauce.
Serve each filet drizzled with additional lemon herb sauce and garnish with a slice of lemon and extra herbs if desired.
Nutrition Facts
Calories |
1179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.9 g | 99% | |
| Saturated Fat | 23.0 g | 115% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 254 mg | 85% | |
| Sodium | 2851 mg | 124% | |
| Total Carbohydrate | 16.1 g | 6% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 3.6 g | ||
| Protein | 96.5 g | 193% | |
| Vitamin D | 40.0 mcg | 200% | |
| Calcium | 114 mg | 9% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1847 mg | 39% | |
*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.
