Mediterranean Diet Filet de Bar with Lemon Herb Sauce
Elevate your seafood game with our Mediterranean Diet Filet de Bar with Lemon Herb Sauce—a dish that’s as flavorful as it is healthy. Perfectly seared and oven-roasted sea bass fillets are crowned with a vibrant sauce made from fresh lemon juice, garlic, and a medley of herbs like parsley, dill, and thyme, creating a tantalizing balance of zesty and savory flavors. Enhanced with the briny richness of capers and a splash of white wine, this recipe embodies the heart-healthy principles of the Mediterranean diet. Ready in just 30 minutes, it’s ideal for busy weeknights or elegant dinners, and pairs beautifully with optional sides of baby spinach and cherry tomatoes for a complete meal. Bursting with freshness and simplicity, this is seafood reinvention at its finest!
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Recipe Information
Ingredients
- 4 pieces Filet de Bar (sea bass fillets)
- 4 tablespoons Extra virgin olive oil
- 2 cloves Garlic cloves, minced
- 1 large Lemon, juiced and zested
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh dill, chopped
- 1 tablespoon Fresh thyme, chopped
- 1 teaspoon Sea salt
- 0.5 teaspoon Freshly ground black pepper
- 2 tablespoons Capers, drained
- 0.25 cup White wine
- 2 cups Baby spinach (optional, for serving)
- 1 cup Cherry tomatoes, halved (optional, for serving)
Instructions
Preheat your oven to 400°F (200°C).
Pat the sea bass fillets dry with paper towels and season them with sea salt and freshly ground black pepper.
In a large oven-proof skillet, heat 2 tablespoons of extra virgin olive oil over medium-high heat.
Once the oil is hot, place the fillets skin-side down in the skillet. Sear for about 2-3 minutes or until the skin is crispy.
Transfer the skillet to the preheated oven, and bake for about 7-10 minutes or until the fish is cooked through and flakes easily with a fork.
While the fish is baking, prepare the lemon herb sauce. In a small saucepan, heat the remaining 2 tablespoons of olive oil over medium heat.
Add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it.
Stir in the lemon juice, lemon zest, chopped parsley, dill, thyme, capers, and white wine. Simmer for 3-4 minutes to combine the flavors and reduce slightly.
Remove the sauce from the heat and adjust the seasoning with additional salt and pepper to taste, if needed.
Once the fish is done, remove it from the oven and spoon the warm lemon herb sauce over the fillets.
For serving, you may choose to arrange the sea bass over a bed of baby spinach and cherry tomatoes for a complete Mediterranean-inspired meal.
Serve immediately while the sea bass is hot, and enjoy your Mediterranean Diet Filet de Bar with Lemon Herb Sauce.
Nutrition Facts
Calories |
1119 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.6 g | 87% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 3134 mg | 136% | |
| Total Carbohydrate | 21.7 g | 8% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 6.5 g | ||
| Protein | 100.9 g | 202% | |
| Vitamin D | 40.0 mcg | 200% | |
| Calcium | 241 mg | 19% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 2799 mg | 60% | |
*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.
